Flank Steak w/Mushrooms
We rarely eat red meat at our house.  But when we do I like to make flank steak.  It’s versatile, delicious, fast cooking and low in fat.  In this recipe you can use any type of mushroom you want.  I usually like to use shitakes, but I did’nt find them (should have gone to Raley’s) and decided to use cremini mushrooms.  You can also use porcini or a mixture of mushrooms.  I like cremini’s because they are somewhat chewy.  I used a cast iron stove top grill to cook the meat.  The bok choy was simply steamed in a steamer, seasoned with salt, pepper and a little butter spray.  The rice was good old Uncle Ben’s Quick Cooking Brown Rice with sauteed onions (white and green).
This is a quick recipe and should take about 30 minutes.
For the steak:
1/2 teaspon salt
1/4 teaspoon black pepper
1 (1 pound) flank steak, trimmed
cooking spray
1/2 cup chopped onion
1 clove garlic, minced
2 cups thinly sliced mushrooms (about 1/2 pound)
1 cup low sodium beef broth
1/3 cup dry white wine (I used apple cider)
1 tablespoon balsamic vinegar
1/2 cup minced green onions
Preheat the grill pan or broiler.
Sprinkle salt and pepper over both sides of the steak.  Also, let it sit out at room temperature for at least 30 minutes before you salt it.
Broil 5 minutes per side or grill it 5 minutes per side.  If you want it more rare do less time.
For the sauce: heat up a large nonstick skillet over medium high heat.  Spray the cooking oil.  Add 1/2 cup onion and garlic, saute 2 minutes.  If it seems too dry, give it another spray or two.  Add mushrooms, saute 4 minutes.  Add broth, wine and vinegar.  Bring this mixture to a boil, reduce the heat to medium and cook until it is reduced to 1 1/4 cups (about 6 to 8 minutes) Add green onions and cook 1 more minute.
Cut the steak diagonally across the grain into 1/4 inch slices.  Serve with mushrooms on top.  The recipe will yield 4 servings: 3 ounces steak and about 1/3 cup sauce.
203 calories; 8g fat; 25.4g protein; 1.2g fiber; 462mg sodium.  The rice and bok choy would be seperate food counts.
Flank Steak w/Mushrooms
Saturday, January 13, 2007