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Montana Broil

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Montana Broil

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  • Makes: 6 servings
  • Prep 20 mins
  • Marinate 6 hrs to 24 hrs
  • Broil 12 mins to 18 mins

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Serve this marinated beef flank steak with the rich mushroom sauce for a hearty but low-calorie dinner.

Ingredients

  • 1 1 1/2 - 1 3/4 - pound beef flank steak
  • 3 tablespoons salad oil
  • 3 tablespoons dry red wine
  • 3 tablespoons soy sauce
  • 3 tablespoons Worcestershire sauce
  • 1 tablespoon sugar
  • 3 cloves garlic, minced
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon cracked black pepper
  • 1 small onion, thinly sliced
  • 1 lemon, thinly sliced
  • 1 stalk celery with leaves, cut up
  • Mushroom Gravy (see recipe below)

Directions

  1. Score flank steak on both sides in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place in a plastic bag set in a shallow dish.
  2. For the marinade: In a small bowl, combine oil, wine, soy sauce, Worcestershire sauce, sugar, garlic, ginger, and black pepper. Add onion, lemon, and celery. Pour marinade over steak; seal bag. Marinate in the refrigerator for 6 to 24 hours, turning bag occasionally.
  3. Drain steak, reserving marinade. Place steak on the unheated rack of a broiler pan. Broil 3 inches from heat until steak is desired doneness, turning and brushing once with marinade halfway through broiling. Allow 12 to 14 minutes for medium-rare (145 degree F) and 15 to 18 minutes for medium doneness (160 degree F).]
  4. To serve, thinly slice diagonally across the grain. Serve with Mushroom Gravy. Makes 6 servings.

Note

  • To grill, prepare and marinate steak as above. Drain steak, reserving marinade. For a charcoal grill, grill steak on the rack of an uncovered grill directly over medium coals until steak is desired doneness, turning and brushing once with marinade halfway through grilling. [Allow 14 to 16 minutes for medium-rare (145 degree F) and 16 to 21 minutes for medium doneness (160 degree F)]. For a gas grill, preheat grill. Reduce heat to medium. Place steak on grill rack over heat. Cover and grill as above. To serve, thinly slice steak diagonally across the grain. Serve with Mushroom Gravy.

Mushroom Gravy

Ingredients

  • 1 cup sliced fresh mushrooms (chanterelle, trumpet, crimini, edulis, and/or button)
  • 1/4 cup thinly sliced green onion
  • 2 tablespoons butter
  • 1 tablespoon cornstarch
  • 1 cup beef broth
  • 2 tablespoons snipped fresh parsley
  • 1/4 teaspoon freshly ground black pepper

Directions

  1. In a small saucepan, cook mushrooms and green onion in hot butter over medium heat for 3 to 4 minutes or until tender, but not brown. Stir in cornstarch. Stir in beef broth, fresh parsley, and black pepper. Cook and stir until thickened and bubbly; cook and stir 2 minutes more. Makes about 1-1/2 cups.

Nutrition Facts

(Montana Broil)

Servings Per Recipe 6, sodium (mg) 426, Fat, total (g) 15, carb. (g) 4, chol. (mg) 56, pro. (g) 26, cal. (kcal) 257

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