Monday, March 16, 2009

(23) Rosemary-Merlot Flank Steak

Today was a total kitchen blitz!! We're having a luncheon on Wednesday at work and guess who's cooking? Yep. I made 2 trays of baked ziti and 2 lasagnas. PHEW. What a mess!! (and in case you're wondering why I made it all tonight and not tomorrow night, well I have my symphony chorus practice on Tuesday nights and I have to make 2 birthday cakes tomorrow before rehearsal! ACK! So it was pasta night tonight!)

In the middle of that I decided that we needed to have dinner (nice of me, huh?!) so I threw some potatoes in the oven to roast and started this flank steak marinating. WOW very tender and flavorful! We both really liked this dish. It wasn't super filling, but paired with those roasted potatoes and some steamed brussels sprouts (how much do you LOVE those steamfresh veggie packs?!?!), it was a definite winner dinner :)

Rosemary-Merlot Flank Steak

CL Comments: If you don't have dried Italian seasoning on hand, use 1/8 teaspoon dried basil and 1/8 teaspoon dried oregano. You can also substitute 1 teaspoon dried rosemary for the fresh. Prepare marinade up to a day in advance, and store in an airtight container in the refrigerator.

Yield: 4 servings (serving size: 3 ounces steak and 1/4 cup sauce)
Source: Cooking Light Magazine, September 2003

1 cup finely chopped onion
3/4 cup low-salt beef broth
3/4 cup Merlot or other dry red wine
1 tablespoon chopped fresh rosemary
1/2 teaspoon salt
1/4 teaspoon dried Italian seasoning
2 garlic cloves, minced
1 (1-pound) flank steak, trimmed
Cooking spray
1 tablespoon tomato paste
2 teaspoons Dijon mustard

1) Preheat grill or broiler.

2) Combine first 7 ingredients in a large zip-top plastic bag. Add steak; seal bag. Marinate in refrigerator 20 minutes, turning once. Remove steak from bag, reserving marinade.

3) Place steak on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across grain into thin slices; keep warm.

4) While steak cooks, combine reserved marinade, tomato paste, and mustard in a medium saucepan over medium-high heat, stirring well with a whisk. Bring to a boil, and cook until reduced to 1 cup (about 7 minutes). Serve the sauce with steak.

Nutritional Information
Calories: 203 (39% from fat), Fat: 8.8g (sat 3.6g,mono 3.5g,poly 0.5g), Protein: 23.8g, Carbohydrate: 6.1g, Fiber: 1.1g, Cholesterol: 54mg, Iron: 2.7mg, Sodium: 445mg, Calcium: 32mg

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