How to make FlankSteak Basquaise
Prep
time: 10 minutes | Cook time: 13 minutes | Serves 4
Olive oil cooking spray
1 pound (454 g) lean flank steak
½ cup chopped onion
2 garlic cloves, chopped
½ cup seeded and chopped red bell pepper
½ pound (227 g) sliced fresh mushrooms
½ cup dry red wine
½ cup chopped plum tomatoes
2 teaspoons concentrated beef broth
Salt and pepper, to taste
1 pound (454 g) lean flank steak
½ cup chopped onion
2 garlic cloves, chopped
½ cup seeded and chopped red bell pepper
½ pound (227 g) sliced fresh mushrooms
½ cup dry red wine
½ cup chopped plum tomatoes
2 teaspoons concentrated beef broth
Salt and pepper, to taste
1. Preheat broiler and arrange rack to top
position.
2. Spray broiler pan with cooking spray and place
flank steak on top.
With a sharp knife, score top of steak so it won’t curl. Broil for 3 to 5
minutes on each side, or until medium rare.
With a sharp knife, score top of steak so it won’t curl. Broil for 3 to 5
minutes on each side, or until medium rare.
3. While steak is broiling, heat cooking spray in
a medium nonstick
skillet over medium-high heat until it’s hot but not smoking. Sauté
onion and garlic for 3 minutes, or until lightly browned.
skillet over medium-high heat until it’s hot but not smoking. Sauté
onion and garlic for 3 minutes, or until lightly browned.
4. Add bell pepper and mushrooms and cook,
covered, for 3 to 5
minutes, or until soft. Add wine, tomatoes, and beef broth concentrate
and cook, stirring occasionally, until liquid is reduced by half.
minutes, or until soft. Add wine, tomatoes, and beef broth concentrate
and cook, stirring occasionally, until liquid is reduced by half.
5. Slice steak very thinly on diagonal. Add salt
and pepper to taste. Spoon vegetable-wine sauce on top.
Per
Serving
calories: 186 | fat: 6g | protein: 27g | carbs: 5g | fiber: 1g | sugar: 2g | sodium: 167mg
calories: 186 | fat: 6g | protein: 27g | carbs: 5g | fiber: 1g | sugar: 2g | sodium: 167mg
