2003 Flank Steak with Cranberry Sauce

By boandozzy

One serving (3 ounces cooked beef with 1/4 cup sauce) equals 253 calories, 9 g fat (4 g saturated fat), 59 mg cholesterol, 373 mg sodium, 15 g carbohydrate, 1 g fiber, 24 g protein.

Diabetic Exchanges: 3 lean meat, 1 fruit.

Originally published as Flank Steak with Cranberry Sauce in Light & Tasty October/November 2002, p42

Ingredients

• CRANBERRY SAUCE:
• 2 teaspoons grated orange peel
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1 beef flank steak (1-1/2 pounds)
• 1/4 cup chopped green onions
• 1 garlic clove, minced
• 3/4 cup dried cranberries
• 1/2 cup reduced-sodium beef broth
• 1/2 cup dry red wine or additional reduced-sodium beef broth
• 1/2 cup cranberry juice
• 2 teaspoons cornstarch
• 2 tablespoons cold water
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Preparation

Step 1

Combine the orange peel, salt and cinnamon; rub over the flank steak. Cover and refrigerate for 1 hour.

In a large saucepan coated with cooking spray, saute onions and garlic until tender. Add the cranberries, broth, wine or additional broth and cranberry juice. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.

Combine cornstarch and water; stir into cranberry mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in salt and pepper. Reduce heat to low; keep warm.

Place steak on a broiler pan. Broil 3-4 in. from the heat for 7-9 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Slice steak across the grain; serve with cranberry sauce. Yield: 6 servings.