Pan-Roasted Steak and Onions
1 tbsp extra virgin olive oil
2 tbsps balsamic vinegar
1 tbsp Worcestershire sauce
1 tbsp Dijon mustard
2 cloves garlic, minced
1 lb flank steak
1 tbsp cracked black pepper
1/2 tsp salt
1 cup fat-free chicken broth
1 medium onion, cut into 1/4-inch thick rings
In a large non-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. Add 1/2 cup of the
broth; cook, turning once, for 5 to 6 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 to 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 the
onions.
Serves 4
Calories 199
Fat 12g
Chol 36mg
Sodium 508mg
Carbs 6g
Fiber 1g
Protein 16g
1 tbsp extra virgin olive oil
2 tbsps balsamic vinegar
1 tbsp Worcestershire sauce
1 tbsp Dijon mustard
2 cloves garlic, minced
1 lb flank steak
1 tbsp cracked black pepper
1/2 tsp salt
1 cup fat-free chicken broth
1 medium onion, cut into 1/4-inch thick rings
In a large non-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. Add 1/2 cup of the
broth; cook, turning once, for 5 to 6 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 to 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 the
onions.
Serves 4
Calories 199
Fat 12g
Chol 36mg
Sodium 508mg
Carbs 6g
Fiber 1g
Protein 16g
