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Flank Steak with Wine Sauce

 Flank Steak with Wine Sauce
“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.
6 ServingsPrep: 40 min. + cooling Cook: 30 min.

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 steak 4-8
  • minutes longer on each side or until meat reaches desired doneness
  • (for medium-rare, a thermometer should read 145°; medium,
  • 160°; well-done, 170°). Remove and keep warm.

2 of 2

Flank Steak with Wine Sauce (continued)

Directions (continued)

  • Gradually add broth and wine to the 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.
Wine: Full-Bodied Red Wine: Enjoy this recipe with a full-bodied red wine such as Cabernet Sauvignon, Merlot or Syrah.