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Family Flank Steak Recipe

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I wanted to try something new with beef, so I created this recipe. Now, I prepared this entree a few times a month. The sauce adds wonderful flavor, and it is versatile enough to go with just about any meat.—Bernadette Bennett, Waco, Texas

This recipe is:

Quick

Diabetic Friendly

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Family Flank Steak Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

30 30

Ingredients

1 beef flank steak (1 pound)
1 tablespoon canola oil
1/4 cup dry red wine or beef broth
1 tablespoon Worcestershire sauce
1 teaspoon minced fresh basil or 1/2 teaspoon dried basil
MUSHROOM WINE SAUCE:
1 cup sliced fresh mushrooms
3/4 cup beef broth
1/4 cup dry red wine or additional beef broth
1/4 cup chopped green onions
1 teaspoon butter
1 teaspoon pepper
2 teaspoons cornstarch
1 tablespoon cold water

Directions

In a large skillet, brown steak in oil. Stir in the wine,
Worcestershire sauce and basil. Bring to a boil. Reduce heat; simmer, uncovered, for 2-4 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Remove steak and keep warm.
To the skillet, add the mushrooms, broth, onions, butter and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes or until mushrooms are tender.
Combine cornstarch and water until smooth; gradually stir into sauce. Bring to a boil; cook and stir for 1 minute or until thickened. Thinly slice steak across the grain; serve with sauce. Yield: 4 servings.

Nutritional Analysis: One serving (3 ounces cooked meat with 1/4 cup sauce, prepared with reduced-sodium beef broth) equals 265 calories, 13 g fat (5 g saturated fat), 49 mg cholesterol, 139 mg sodium, 4 g carbohydrate, 1 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.

Originally published as Family Flank Steak in Quick Cooking November/December 2004, p43

Full-Bodied Red Wine

Enjoy this recipe with a full-bodied red wine such as Cabernet Sauvignon, Merlot or Syrah.

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