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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"It's nice to eat a good hunk of beef but you want a light dessert, too."
-Arthur Fiedler, Conductor

The refrigerator light goes on...

This simple but rich sauce with mushrooms adds so much to seared beef. This recipe is quick and simple and makes both a perfect dinner party meal and a weeknight dish.

Resting Meat (Carryover Cooking)

When cooking meats, it is important to remove them from the heat a little early.  Flank steak should be allowed to rest for 5 10 minutes, but a larger cut needs to rest for at least 15 minutes.  

After removing meat from the oven or grill, the internal temperature of the meat continues to rise (some people call this carryover cooking).  Without the continued high temperature of the oven, the external temperature of the meat decreases, however, and the result is redistribution of the juices in the meat, making it both easier to carve as well as more succulent.

If you are cooking with an instant thermometer, figure that the internal temperature in a smaller piece of meat will increase by about 15 degrees and a larger piece by about 10 degrees while it rests.  For example, after cooking a pork tenderloin to 135F in the oven the temperature will rise to 145 150F as it rests.


 

Flank Steak with Blackberry Glaze



Servings = 2 | Serving size =4 ounces steak with sauce

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

Serve with Roasted Yams with Rosemary or Roasted Potatoes or Plain Mashed Potatoes or Mashed Yams or Plain Mashed Potatoes - Low Sodium Version or Roasted Yams with Rosemary - Low Sodium Version or Thick Cut Yam Fries or Thick Cut Yam Fries - Low Sodium Version

AND

Serve with Sauteed Spinach or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Yellow Squash and Onions

2 Tbsp blackberry preserves
1 Tbsp light brown sugar
4 Tbsp white wine
1/2 tsp lemon zest
1/4 tsp salt
fresh ground black pepper (to taste)
1/8 tsp dried marjoram leaves
spray olive oil
1 lb crimini (or other wild) mushrooms (quartered)
1 tsp olive oil
8 ounces flank steak
2 tsp unsalted butter

Preheat the oven to 375F. Place a large skillet in the oven.

Combine the blackberry preserves with the brown sugar, 2 tablespoons of the wine, lemon zest, salt, pepper and marjoram. Stir well until blended.

Spray the pan in the oven lightly with olive oil. Add the quartered mushrooms. Roast the mushrooms for about 20 minutes. Shake the pan occasionally. Cook until the mushrooms are well caramelized.

Remove the mushrooms from the pan and set aside. Add the olive oil to the pan. Return the skillet to the oven and increase the temperature to 425F.

When the oven is hot add the flank steak to the pan. Spoon about 1/3 of the blackberry sauce over the top of the steak. Cook for about 6 minutes and turn. Top the steak with the rest of the sauce. Cook for another 5 - 7 minutes and remove the pan from the oven. Set the steak on a cutting board to rest.

Place the pan on the stove over medium heat. Add the mushrooms to the pan with the butter and the remaining 2 tablespoon of the wine. Stir well as the butter melts and reduce the heat to low.

Slice the steak and place the slices on plates. Top with the mushrooms and sauce. Serve.

Nutrition Facts

Serving size = 4 ounces steak with sauce

Servings = 2

.

Amount Per Serving

Calories 386 Calories from Fat 119
  % Daily Value
Total Fat 13g 21%
    Saturated Fat 6g 28%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 57mg 19%
Sodium 378mg 16%
Total Carbohydrates 30g 10%
    Dietary Fiber 2g 7%
    Sugars 20g  
Protein 30g  
Vitamin A 2% Vitamin C 4%
Calcium 9% Iron 17%
Vitamin K 3 mcg Potassium 1432 mg
Magnesium 51 mg