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Flank Steak with Wine Sauce Recipe

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“For best results, I always serve this lean and tasty flank steak rare. Deglaze the pan with wine, making sure to scrape up all the savory browned bits with a wooden spoon,” says Warner Beatty of Niagara Falls, Ontario.

This recipe is:

Healthy

Diabetic Friendly

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Flank Steak with Wine Sauce Recipe

Prep: 40 min. + cooling Cook: 30 min.

Yield: 6 Servings

40 30 70

Ingredients

1 whole garlic bulb
1-1/2 teaspoons olive oil, divided
1 beef flank steak (1-1/2 pounds)
1 teaspoon coarsely ground pepper
3/4 teaspoon salt
2 tablespoons butter, divided
1/2 cup reduced-sodium beef broth
1 cup dry red wine or 1/4 cup grape juice and 3/4 cup additional reduced-sodium beef broth
1/4 cup thinly sliced green onions

Directions

Remove papery outer skin from garlic bulb (do not peel or separate cloves). Cut top off of garlic bulb; brush with 1/2 teaspoon oil. Wrap bulb in heavy-duty foil. Bake at 425° for 30-35 minutes or until softened. Cool for 10-15 minutes. Squeeze softened garlic into a small bowl; mash and set aside.
Sprinkle steak with pepper and salt. In a large nonstick skillet coated with cooking spray, cook steak over medium-high heat in remaining oil for 3-4 minutes on each side or until browned.
Reduce heat to medium; add 1 tablespoon butter. Cook for 4-8 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 and keep warm.
Gradually add broth and wine or grape juice and additional broth to pan, stirring to loosen browned bits. Bring to a boil. Stir in mashed garlic. Reduce heat; simmer, uncovered, until liquid is reduced by half.
Strain sauce and return to pan; stir in remaining butter until melted. Thinly slice steak across the grain. Sprinkle with onions; serve with sauce. Yield: 6 servings (3/4 cup sauce).

Nutritional Facts 3 ounces cooked beef with 2 tablespoons sauce equals 227 calories, 13 g fat (6 g saturated fat), 65 mg cholesterol, 439 mg sodium, 1 g carbohydrate, trace fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 1 fat.

Originally published as Flank Steak with Wine Sauce in Light & Tasty August/September 2007, p23

Cutting Green Onions

I recently tried a recipe that called for 3/4 cup green onions. Instead of using a knife, I found that snipping the onions with a pair of kitchen scissors took only a few seconds. —Kristy B., Kelowna, British Columbia

Full-Bodied Red Wine

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

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