Pepper-Rubbed Beef Dijon

  • Serves: 4; 1/4 pound steak and 1/4 cup sauce per serving
  • Prep Time: 10 minutes
    Cooking Time: 10 minutes


Description

Flank steak is very lean, and the Dijon sauce gives it a wonderful rich flavor.

Ingredients

1-pound flank steak, all visible fat removed
2 teaspoons coarsely cracked black pepper
Vegetable oil spray
1 cup (about 3 ounces) sliced fresh mushrooms
2 green onions, sliced
1/2 teaspoon bottled minced garlic
1 tablespoon all-purpose flour
1 cup fat-free evaporated milk or fat-free milk
2 teaspoons Dijon mustard

Cooking Instructions

Preheat broiler.

To prevent meat from curling as it cooks, make 6 shallow slashes on each side of the meat in a crisscross fashion (three slashes in each direction).

Rub cracked pepper onto each side of the steak. Place steak on the unheated rack of a broiler pan. Broil 3 to 5 inches from the heat for 3 to 5 minutes. Turn and broil meat about 5 minutes more, or until desired doneness.

Meanwhile, spray a medium saucepan with vegetable oil. Place over medium heat. Cook mushrooms, green onions, and garlic in skillet until mushrooms are just tender, about 5 minutes. Stir in flour. Add milk and mustard all at once. Cook and stir until thickened and bubbly, about 3 minutes. Cook 2 minutes more, stirring constantly.

To serve, thinly slice steak diagonally across the grain. Serve with mustard sauce.


Nutritional Analysis
Per serving
Calories Per Serving
230
Total Fat
7 g
Saturated Fat
3 g
Polyunsaturated Fat
.5 g
Monounsaturated Fat
2.5 g
Cholesterol
47 mg
Sodium
174 mg
Carbohydrates
12 g
Fiber
1 g
Sugar
8 g
Protein
28 g

Dietary Exchanges


1 other carbohydrate, 3 1/2 lean meat



This recipe is reprinted with permission from the American Heart Association Quick & Easy Cookbook, Copyright © 2001 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.