1/4 cup dark brown sugar
1/4 cup green onions minced
1/4 cup bourbon
1/4 cup light soy sauce
1/4 cup Dijon mustard
1/2 teaspoon freshly ground pepper
1/4 teaspoon Worcestershire sauce
1 2-lb flank steak, trimmed of any visible fat
non-stick cooking spray
1/4 cup water
1 teaspoon cornstarch
1.To prepare steak, combine brown sugar, green onions, soy sauce, bourbon, mustard, pepper
and Worcestershire in large zip lock plastic bag. Add steak, seal and marinate in refrigerator 8
hours or overnight, turning bag occasionally. Remove from bag and reserve marinade.
2.Prepare grill, place steak on grill rack coated with cooking spray, grill five minutes on each side
or until desired degree of doneness. Remove steak from grill and let it rest 5 minutes allowing
juices to redistribute. Then using a sharp knife, slice the steak as thin as you can, against the
grain at a very sharp angle.
3.Combine reserved marinade, 1/4 cup water and cornstarch in small saucepan; bring to boil stirring
constantly for 1 minute, remove from heat. Cover to keep warm until ready to serve.
4.Serve steak with Roasted Garlic Mash Potatoes accompanying each serving with 2 tablespoons
Yield: 8 3-oz servings of meat with 2 tablespoons sauce each at approximately 205 calories, 9 grams
total fat; 3.8 grams saturated fat; 43 milligrams cholesterol; 8.3 grams carbohydrate; 0.2 gram dietary
fiber; 17.3 grams protein; 458 milligrams sodium
ROASTED GARLIC MASHED POTATOES
3 pounds small red potatoes washed and scrubbed
1 head garlic
1/2 cup fat free sour cream
1/3 cup skim milk
2 tablespoons Butter Buds or other butter flavoring powder
1 teaspoon salt
1/4 teaspoon black pepper
1/4 cup chopped fresh chives
8 fresh chives cut into 1-inch pieces for garnish – optional
1.Preheat oven to 350º F. Slice the head of garlic in half crosswise with sharp knife. Rejoin the
top of the garlic head with the bottom and wrap tightly in foil. Bake garlic for 40 minutes or until
garlic cloves become soft and easy to scoop out of skin. Remove garlic from oven and allow to
cool 5 to 10 minutes before unwrapping foil. Using a small spoon or knife, scoop roasted garlic
out of each individual clove and set aside.
2.While garlic is roasting place potatoes in large Dutch oven; cover with water and bring to boil.
Reduce heat and simmer for 30 minutes or until tender. Drain potatoes.
3.Return potatoes to pan and heat over medium low. Add roasted garlic, sour cream, milk, butter
flavoring, salt and pepper. Mash potato mixture to desired constancy with a potato masher or
hand mixer. Stir in chopped chives.
Yield approximately 8 – 1 cup servings each at 132 calories; 0.2 gram total fat; 0 cholesterol; 28 grams
carbohydrate; 2 grams dietary fiber; 4 grams protein and 382 milligrams sodium