• Marinated Broiled Flank Steak

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 242
    Total Fat 15 g
    Saturated Fat 4.5 g
    Sodium 229 mg
    Total Carbohydrate 2 g
    Dietary Fiber 0.5 g
    Protein 23 g

    Servings and Times

    Servings 2
    Marinating Time 30 minutes to overnight

    Ingredients and Preparation

    Ingredients Measures
    White wine vinegar 2 tablespoons
    Olive oil 1 tablespoon
    Dried rosemary 2 teaspoons
    Garlic clove, minced 1
    Flank steak ½ pound
    Salt 1/8 teaspoon
    Freshly ground pepper to taste
    Cooking spray
    1. Mix together vinegar, oil, rosemary, and garlic. Combine marinade mixture and steak in a large zippered bag, toss to coat, and refrigerate 30 minutes to overnight.
    2. Prepare broiler.
    3. Season steak with salt and pepper and place on a broiler pan coated with cooking spray. Place on center oven rack and broil 6 minutes on each side, or until desired degree of doneness. Slice and serve.

    Exchanges3 lean meats; 1.5 fats

    Side Suggestions: Marinated Mushroom SautéToss 2 cups sliced mushrooms with 1 tablespoon olive oil, 1 tablespoon white wine vinegar, 1 teaspoon lemon juice, and 1 teaspoon dried rosemary. Sauté mushrooms for 6-7 minutes in a nonstick skillet coated with cooking spray over medium-high heat, until mushrooms are tender. Nutrition Info (for ½ of recipe): 82 calories; 4 g carbohydrate; 2 g protein; 7 g fat (1 g sat); 1 g fiber; 3 mg sodium. Exchanges: 1 vegetable; 1.5 fat.

    Side Suggestions: Rice Pilaf

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