100 Recipes to stay FIT by smita - HTML preview

Pan-Roasted Steak and Onions  

1 tablespoon extra-virgin olive oil

2 tablespoons balsamic vinegar

1 tablespoon Worcestershire sauce

1 tablespoon Dijon Mustard

2 cloves garlic, minced

1 pound flank steak

1 tablespoon cracked black pepper

½ teaspoon salt

1 cup fat free chicken broth

1 medium onion, cut into ¼" thick rings

In a large no aluminum baking dish, combine the oil, vinegar, Worcestershire sauce, mustard, and garlic. Add the steak; turn to coat. Cover; refrigerate for 30 minutes or overnight, turning once.

Coat a nonstick skillet with cooking spray. Place over medium-high heat. Sprinkle the steak with the pepper and salt. Brown for 2 minutes per side (for medium-rare). Remove the steak from the skillet; cover the steak loosely to keep it warm. Reduce the heat to medium.

Add the onion slices to the skillet and cook until golden brown, about 4-5 minutes per side.

Add the remaining broth as needed to prevent the onions from sticking.

Thinly slice the steak across the grain; serve with onions.

Serves 4

Nutrition at a glance:

Per serving: 239 calories, 24 g protein, 7 g carbohydrates, 12 g fat, 4 g saturated fat, 580 mg sodium, 55 mg cholesterol, 1 g fiber