Pepper-Rubbed Beef Dijon
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1-pound flank steak, 2 tsp, black pepper, vegetable oil spray, 1 c sliced fresh mushrooms, 2 green onions, sliced, 1/2 tsp minced garlic, 1 Tbsp all-purpose flour, 1 c evaporated skim milk, 2 tsp Dijon mustard
Preheat broiler.
To prevent meat from curling as it cooks, make 6 shallow slashes on each side of the meat in a crisscross fashion (three slashes in each direction).
Rub cracked pepper onto each side of the steak. Place steak on the unheated rack of a broiler pan. Broil 3 to 5 inches from the heat for 3 to 5 minutes. Turn and broil meat about 5 minutes. Turn and broil meat about 5 minutes more, or until desired doneness.
Meanwhile, spray a medium saucepan with vegtable oil. Place over medium heat. Cook mushrooms, green onions and garlic in skillet until mushrooms are just tender, about 5 minutes. Stir in flour. Add milk and mustard all at once. cook and stir until thickened and bubbly, about 3 minutes. Cook 2 minutes more, stirring constantly.
T serve, thinly slice steak diagonally across the grain. Serve with mustard sauce.
Serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user CMCKEON.
To prevent meat from curling as it cooks, make 6 shallow slashes on each side of the meat in a crisscross fashion (three slashes in each direction).
Rub cracked pepper onto each side of the steak. Place steak on the unheated rack of a broiler pan. Broil 3 to 5 inches from the heat for 3 to 5 minutes. Turn and broil meat about 5 minutes. Turn and broil meat about 5 minutes more, or until desired doneness.
Meanwhile, spray a medium saucepan with vegtable oil. Place over medium heat. Cook mushrooms, green onions and garlic in skillet until mushrooms are just tender, about 5 minutes. Stir in flour. Add milk and mustard all at once. cook and stir until thickened and bubbly, about 3 minutes. Cook 2 minutes more, stirring constantly.
T serve, thinly slice steak diagonally across the grain. Serve with mustard sauce.
Serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user CMCKEON.
Nutritional Info Amount Per Serving
- Calories: 242.6
- Total Fat: 8.7 g
- Cholesterol: 59.3 mg
- Sodium: 218.6 mg
- Total Carbs: 10.4 g
- Dietary Fiber: 0.6 g
- Protein: 28.8 g
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