Saturday, January 19, 2013
Day 12 of the Under 500 Calorie Challenge: Herb Roasted Flank Steak
Herb Roasted Flank Steak:
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh oregano
2 teaspoon parsley flakes
2 tablespoons olive oil
1/4 teaspoon grated lemon rind
2 tsp garlic powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (1 1/2-pound) flank steak, trimmed
1/2 cup dry red wine
1/2 cup fat-free, less-sodium beef broth
Preheat oven to 400°.
Combine first 6 ingredients in a small bowl; set aside.
Sprinkle salt and pepper over steak. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray ( I used a cast iron skillet so I didn't coat with spray). Add steak to pan; cook 3 minute on each side or until browned. Add wine and broth; cook 1 minute. Spread herb mixture over steak; place pan in oven. Bake at 400° for 10 minutes for rare or until desired degree of doneness (I cooked the steak for 15 minutes) Let stand 10 minutes before cutting steak diagonally across the grain into thin slices. Serve with pan sauce. Garnish with fresh thyme sprigs, if desired.
Amount per serving
Calories from fat: 38%