Pan-Roasted Steak and Onions
1 tablespoon extra-virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon Worcestershire sauce
1 tablespoon Dijon Mustard
2 cloves garlic, minced
1 pound flank steak
1 tablespoon cracked black pepper
½ teaspoon salt
1 cup fat free chicken broth
1 medium onion, cut into ¼" thick rings
In a large no aluminum baking dish, combine the oil, vinegar, Worcestershire sauce, mustard, and garlic. Add the steak; turn to coat. Cover; refrigerate for 30 minutes or overnight, turning once.
Coat a nonstick skillet with cooking spray. Place over medium-high heat. Sprinkle the steak with the pepper and salt. Brown for 2 minutes per side (for medium-rare). Remove the steak from the skillet; cover the steak loosely to keep it warm. Reduce the heat to medium.
Add the onion slices to the skillet and cook until golden brown, about 4-5 minutes per side.
Add the remaining broth as needed to prevent the onions from sticking.
Thinly slice the steak across the grain; serve with onions.
Serves 4
Nutrition at a glance:
Per serving: 239 calories, 24 g protein, 7 g carbohydrates, 12 g fat, 4 g saturated fat, 580 mg sodium, 55 mg cholesterol, 1 g fiber