2008 Flank Steak with Wine Sauce

By boandozzy

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

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

Details

Servings 6
Preparation time 40mins
Cooking time 70mins
Adapted from tasteofhome.com

Preparation

Step 1

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.

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).