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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 259.3
  • Total Fat: 15.6 g
  • Cholesterol: 58.0 mg
  • Sodium: 461.6 mg
  • Total Carbs: 4.4 g
  • Dietary Fiber: 0.5 g
  • Protein: 23.8 g

View full nutritional breakdown of Pan Roasted Steak and Onions calories by ingredient
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Pan Roasted Steak and Onions

Submitted by: SASSY63


Number of Servings: 4

Ingredients

    1 Tbsp Extra virgin Olive Oil
    2 Tbsp Balsamic Vinegar
    1Tbsp Worcestershire Sauce
    1Tbsp Dijon Mustard
    2 Cloves garlic, minced
    1 Lb Flank Steak
    1/2 tsp salt
    1 Cup fat free chicken broth
    1 medium onion cut into 1/4" thick slices

Directions

In a large nonaluminum backing dish, combine the oil, vinegar, Worcestershire saauce, mustard, and garlic. Add the steak: turn to caot. Cover; refridgerate for 30 Minutes or over night, turning once.
Coat a nonstick skillet with cooking spray. Place over medium-high heat. Sprinkle the side with the pepper and salt. Brown for 2 minutes per side. Add 1/2 cup broth; cook, turning once, for 5-6 minutes per side(for medium - rare). Remove the steak from skillet; cover the steak loosely to keep 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.

Per serving: 239 calories; 24 G protein, 7g carbs, 12 g fat, 4 g saturated fat, 580 mg sodium, 55 mg cholesterol, 1 g fiber

Number of Servings: 4

Recipe submitted by SparkPeople user SASSY63.






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