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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
This recipe contains GERD triggers and those with GERD may wish to avoid it.

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

 

"Cloquet hated reality but realized it was still the only place to get a good steak."
-Woody Allen, Author

The refrigerator light goes on...

I love the smokiness of paprika and this sauce of peppers and paprika is so lovely with the sweetness of the braised shallots. Big, rich flavors in a healthy dish that’s low in fat, saturated fat and sodium.

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 135°F in the oven the temperature will rise to 145 – 150°F as it rests.


 

Flank Steak with Paprika Sauce and Shallots



Servings = 4 | Serving size =4 ounces steak and sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes great leftovers, especially as sandwiches.

Serve with Plain Mashed Potatoes or Mashed Yams or Plain Mashed Potatoes - Low Sodium Version

1 tsp olive oil
1 small onion (diced)
1 red pepper (diced)
1 rib celery (diced)
1 tsp paprika
2 cloves garlic (minced)
1/4 tsp salt
fresh ground black pepper (to taste)
1 bay leaf
1 tsp fresh thyme
1/2 cup white wine
1/2 cup water
1 small tomato (chopped)
12 shallots (peeled)
spray olive oil
1 lb flank steak

Place the olive oil in a skillet over medium heat. Add the onion and cook for about 5 minutes stirring frequently. Add the pepper, celery, paprika and garlic. Cook for about three minutes and add the salt, pepper, bay leaf, thyme, wine, water and tomato. Stir and place the shallots in the pan. Cover and reduce the heat to medium-low.

The sauce needs to be stirred occasionally and should cook for about 30 minutes.

Preheat the oven to 425°F. Place a large skillet in the oven.

When the oven is hot spray the pan with olive oil. Add the flank steak. Return the skillet to the oven and cook for about 8 – 10 minutes. Turn and cook for another 6 – 8 minutes. Remove from the oven and let rest for about 2 – 3 minutes. Slice and serve topped with the sauce and 3 shallots per serving.

Nutrition Facts

Serving size = 4 ounces steak with sauce

Servings = 4

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Amount Per Serving

Calories 312 Calories from Fat 78
  % Daily Value
Total Fat 9g 13%
    Saturated Fat 3g 16%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 48mg 16%
Sodium 242mg 10%
Total Carbohydrates 26g 9%
    Dietary Fiber 2g 7%
    Sugars 3g  
Protein 28g  
Vitamin A 58% Vitamin C 93%
Calcium 10% Iron 21%
Vitamin K 11 mcg Potassium 1000 mg
Magnesium 65 mg