Post by nini on Jul 21, 2007 13:31:45 GMT -5
Flank Steak Marinated with Shallots and Pepper
For 4 servings
• 1/4 cup chopped shallots
• 1/4 cup red wine vinegar
• 2 tablespoons balsamic vinegar
• 1 teaspoon coarsely ground black pepper, divided
• 1 (1-pound) flank steak, trimmed
• 1/4 teaspoon salt
• Cooking spray
1. Combine first 3 ingredients in a large zip-top plastic bag; add 1/2 teaspoon pepper and steak. Seal and marinate in refrigerator 8 hours or overnight, turning occasionally.
2. Prepare grill or broiler.
3. Remove steak from bag; discard marinade. Sprinkle steak with 1/2 teaspoon pepper and salt. Place steak on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until desired degree of doneness. Cut steak diagonally across grain into thin slices. Yield: 4 servings (serving size: 3 ounces)
CALORIES 184 (42% from fat); FAT 8.6g (satfat 3.7g, monofat 3.5g, polyfat 0.4g); PROTEIN 23.2g; CARBOHYDRATE 1.8g; FIBER 0.2g; CHOLESTEROL 57mg; IRON 2.5mg; SODIUM 220mg; CALCIUM 12mg;
For 4 servings
• 1/4 cup chopped shallots
• 1/4 cup red wine vinegar
• 2 tablespoons balsamic vinegar
• 1 teaspoon coarsely ground black pepper, divided
• 1 (1-pound) flank steak, trimmed
• 1/4 teaspoon salt
• Cooking spray
1. Combine first 3 ingredients in a large zip-top plastic bag; add 1/2 teaspoon pepper and steak. Seal and marinate in refrigerator 8 hours or overnight, turning occasionally.
2. Prepare grill or broiler.
3. Remove steak from bag; discard marinade. Sprinkle steak with 1/2 teaspoon pepper and salt. Place steak on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until desired degree of doneness. Cut steak diagonally across grain into thin slices. Yield: 4 servings (serving size: 3 ounces)
CALORIES 184 (42% from fat); FAT 8.6g (satfat 3.7g, monofat 3.5g, polyfat 0.4g); PROTEIN 23.2g; CARBOHYDRATE 1.8g; FIBER 0.2g; CHOLESTEROL 57mg; IRON 2.5mg; SODIUM 220mg; CALCIUM 12mg;
