Prep: 40 minutes
Cook: 30 minutes
Yield: 6 servings
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
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 for 4-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Remove and keep warm.
Gradually add broth and wine or grape juice and additional broth to 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.
Tips and Tricks
Most of the prep time is used roasting the garlic for the sauce. I used thin sliced meat to cut the cooking time, and I used the grape juice/broth combo in place of red wine. This recipe is also great on the grill.
Make It Healthier
Omit salt. Use unsalted butter or trans-fat free spread.
How Kids Can Help
Brush garlic bulb with oil and wrap in foil. Measure broth.
Nutrition 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
Cook: 30 minutes
Yield: 6 servings
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
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 for 4-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Remove and keep warm.
Gradually add broth and wine or grape juice and additional broth to 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.
Tips and Tricks
Most of the prep time is used roasting the garlic for the sauce. I used thin sliced meat to cut the cooking time, and I used the grape juice/broth combo in place of red wine. This recipe is also great on the grill.
Make It Healthier
Omit salt. Use unsalted butter or trans-fat free spread.
How Kids Can Help
Brush garlic bulb with oil and wrap in foil. Measure broth.
Nutrition 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
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