Ingredients
-
1
beef flank steak (1 1/2 lb)
-
1
cup Italian dressing
-
2
teaspoons olive oil
-
3
tablespoons white wine or chicken broth
-
1
clove garlic, finely chopped
-
1/2
cup chicken broth
-
1/4
cup honey
-
2
tablespoons yellow mustard
-
1/2
teaspoon salt
-
1/2
teaspoon allspice
-
1/4
teaspoon ground red pepper (cayenne)
-
2
tablespoons finely chopped cilantro, if desired
Steps
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1
In shallow glass or plastic dish or resealable food-storage plastic bag, place steak and dressing; turn to coat. Cover dish or seal bag; refrigerate at least 2 hours or overnight to marinate.
-
2
Heat oven to 350°F. Remove steak from marinade; discard marinade. In 12-inch skillet, heat oil over medium-high heat. Add steak. To seal in juices, cook 4 minutes on each side or just until brown. Remove from skillet; place on 15x10-inch pan. Cover with foil. Bake 8 to 10 minutes or until thermometer inserted in center reads 145°F.
-
3
Meanwhile, stir wine into skillet. Cook over low heat, stirring constantly and scraping up brown bits. Stir in garlic; cook 30 seconds. Stir in remaining sauce ingredients. Cook, stirring constantly, 1 to 2 minutes or until sauce thickens to barbecue sauce consistency. Drizzle over meat. Garnish with cilantro.
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Nutrition Information
Nutrition Facts
Serving Size:
1 Serving
- Calories
- 280
- Calories from Fat
- 120
- Total Fat
- 13g
- 20%
- Saturated Fat
- 2g
- 10%
- Trans Fat
- 0g
- Cholesterol
- 60mg
- 21%
- Sodium
- 820mg
- 34%
- Potassium
- 270mg
- 8%
- Total Carbohydrate
- 13g
- 4%
- Dietary Fiber
- 0g
- 0%
- Sugars
- 13g
- Protein
- 25g
- Vitamin A
- 0%
- 0%
- Vitamin C
- 0%
- 0%
- Calcium
- 0%
- 0%
- Iron
- 15%
- 15%
Exchanges:
0 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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