In my circle of family and friends, I have to say there isn’t one male that doesn’t love beef in one form or another, especially a fork-tender steak.
The nutritionist in me has an opinion about eating beef that is sometimes contrary to popular belief. In a nutshell, I don’t see anything wrong with consuming beef unless you have a particular health issue that requires you to eliminate it from your diet.
There have been plenty of studies in both directions – pros and cons, but I liked this synopsis from Joy Bauer, a popular nutritionist. Along with Joy’s suggestions, I have a few of my own:
- Stick with portion sizes – 4 ounces is plenty. It’s crazy when you go to a restaurant and the steak is the size of your dinner plate. I know we all want our money’s worth, but do yourself a favor and take half home, or split it with your partner.
- Buy grass fed if you can afford to. Grass fed has higher levels of omega-3 fatty acids, but can be expensive and often has a gamier flavor and texture.
- Buy the leanest cuts of steak and ground beef you can find.
- Keep your beef eating to a few times a month. It doesn’t hurt any of us to cut down on the saturated fats found in all meats.
Okay – enough of that! Time to enjoy this luscious flank steak!
I’m a believer that flank steak is in need of a bit of tenderizing, so I slathered our meat with a spicy Dijon sauce, then let it sit for a few minutes to absorb the flavors.
In the meantime, instead of sautéing our mushrooms, I decided to skip the extra fat in the olive oil I would have used, and roast them instead. I’ve never roasted mushrooms, have you? They turned out amazing with a sprinkle of fresh thyme and onions in the pan.
Sliced into serving sized portions, our steak came off the grill cooked to my husband’s idea of perfection, and served with mushrooms and onions, this beef lover was a happy guy.
I never throw out good food, and with just the two of us, there’s always leftovers. This pocket sandwichwith sun dried tomatoes and a basil vinaigrette makes good use of the remainders of your flank steak.
It’s time to head off to work,. Although I could talk food the rest of the day and be happy, I don’t think my employer would be pleased. Have a terrific week!
~Kristi
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Serving Size: 4
Shake It Up! Not a mushroom fan? You could easily roast your favorite vegetable for equally delicious results. I'm an asparagus fan, and summer squash would be fantastic.
Ingredients
- 1 ½ pounds flank steak
- 2 tablespoons spicy brown mustard
- 2 tablespoons Worcestershire sauce
- 1 clove garlic, crushed
- 1 tablespoon olive oil
- ½ teaspoon onion powder, or 1 tablespoon minced onion
- 1 large onion, thinly sliced
- 6 cups mushrooms, quartered
- 2 tablespoons fresh thyme, stripped from stems
Instructions
- Preheat outdoor grill.
- Preheat oven to 450 degrees. Line a cookie sheet with foil and spray with cooking spray.
- Combine mustard, Worcestershire sauce, garlic, olive oil and onion powder in a small bowl. Spread over flank steak and allow to rest for 20 minutes.
- Combine mushrooms, onion and thyme on the cookie sheet and spray with cooking spray. Lightly sprinkle with salt and pepper. Roast for 20 minutes until tender.
- Grill steak until it reaches a temperature of 140. Remove from the heat and allow to sit for 10 minutes.
- Serve with mushrooms and onions.
Notes
Food energy: 344kcal Saturated fatty acids: 5.62g Monounsaturated fatty acids: 7.65g Polyunsaturated fatty acids: 1.08g Total fat: 14.34g Calories from fat: 129 Cholesterol: 110mg Carbohydrate, by difference: 9.48g Total dietary fiber: 2.01g Protein: 40.17g Total lipid (fat): 16.28g Water: 264.36g Ash: 3.20g Total sugars: 4.62g Calcium: 69mg Iron: 3.85mg Magnesium: 55mg Phosphorus: 447mg Potassium: 1030mg Sodium: 270mg
2.5http://motherrimmy.com/flank-steak-roasted-mushrooms-onions/Mother Rimmy�s Cooking Light Done Right by Kristin A. Rimkus is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 United States License.
Disclaimer – the nutrition opinions are strictly my own. Consult a physician or licensed dietician if you have particular concerns.