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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 308.3
  • Total Fat: 8.7 g
  • Cholesterol: 57.2 mg
  • Sodium: 131.3 mg
  • Total Carbs: 29.6 g
  • Dietary Fiber: 1.0 g
  • Protein: 24.6 g

View full nutritional breakdown of Tangy Flank Steak with Onions (OAMC) calories by ingredient
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Tangy Flank Steak with Onions (OAMC)

Submitted by: PJLITTLEFR63

Introduction

This recipe is taken from Prevention's Low-Fat, Low-Cost, Freezer Cookbook by Sharon Sanders. I have made adjustments in replacing fresh ingrediants for frozen as I will use this as a Once A Month Cooking Meal. Ms. Sanders considers it a freezer meal if you use frozen onions and frozen steak however, I like to use fresh ingredients when I make my meals then freeze for quick dinners This recipe is taken from Prevention's Low-Fat, Low-Cost, Freezer Cookbook by Sharon Sanders. I have made adjustments in replacing fresh ingrediants for frozen as I will use this as a Once A Month Cooking Meal. Ms. Sanders considers it a freezer meal if you use frozen onions and frozen steak however, I like to use fresh ingredients when I make my meals then freeze for quick dinners
Number of Servings: 4

Ingredients

    1 cup frozen apple juice concentrate
    1 TBsp packed brown sugar
    1 tsp dry mustard
    1/2 tsp paprika
    3/4 cup balsamic vinegar
    1 lb flank steak,
    2 cups sliced onions
    1 tsp garlic, minced
    1/4 cup of Chicken stock


Directions

In a shallow non-metal dish, combine the apple juice concentrate, brown sugar, mustard, paprika and 1/2 cup of the vinegar. Mix well, With a sharp knife, score the surface of the steak several times on both sides. Place in the dish. turning to coat. If making this fresh Cover and refridgerate for at least 3 hours or overnight. turning occasionally.

In a non-stick skillet with no-stick spray and place over medium heat until hot. Add the onions and garlic. Cook, stirring, for 5 minutes, or until the onions are tender. Add the stock and remaining 1/4 cup of vinegar. Cook for 5-10 minutes til most of the liquid is evaporated.

Freezer Instruction: Place onions and steak with marinade in plastic bag. Squeeze out most of air and seal.

Cooking Instruction: Thaw in refridgerator overnight. Preheat the broiler. Coat the broiler pan with no-stick spray. Remove the steak from the marinade and place it on the pan. Discard the marinade. Broil the steak for 7 minutes until steak is no longer pink. Heat the onions in a non-stick pan til golden brown. Serve Steak with topped with oinions



Number of Servings: 4

Recipe submitted by SparkPeople user PJLITTLEFR63.





TAGS:  Beef/Pork |

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