1 cup minced onion
¾ cup beef stock or broth
¾ cup Merlot or other dry red wine
1 tablespoon chopped fresh rosemary
½ teaspoon salt
¼ teaspoon dried basil
¼ teaspoon dried oregano
3 cloves minced or pressed garlic
1-1 pound flank steak trimmed of any visible fat
1 tablespoon Balsamic vinegar
2 tablespoons Dijon mustard
Combine onion through garlic in a large zip lock bag. Add steak, seal bag and marinate in refrigerator for up to 8 hours turning bag over once.
Spray grill or broiler with cooking spray and heat.
Remove steak from bag and reserve marinade.
Place steak on grill or broiler and cook 6-7 minutes per side or until desired degree of doneness. Remove steak from heat and let sit 5 minutes. Cut steak diagonally across grain into thin slices, cover and keep warm.
While steak is grilling, combine reserved marinade, Balsamic vinegar and mustard in a medium pan and bring to low boil over medium-high heat stirring well with a whisk as sauce reduces to 1 cup about 7-10 minutes.
Yield 4 servings of steak with ¼ cup sauce each at approximately; 203 calories; 8.5 grams total fat; 3.5 grams saturated fat; 24 grams total protein; 6.1 grams total carbohydrate; 1.1 gram fiber; 54 milligrams cholesterol; 445 milligrams sodium.
Garlic Roasted New Potatoes
Preheat oven to 500. Spray a baking sheet or pan with cooking spray and set aside.
Mix Olive oil and spices together in a bowl and toss together with new potatoes
Spread potatoes evenly over pan. Bake for 25 minutes or until potatoes are tender. Stirring potatoes ever 5 to 10 minutes to evenly cook and brown.
Yield 4 servings each at approximately 122 calories; 2 grams total fat; 0 saturated fat; 0 cholesterol; 24.4 grams total carbohydrate; 2.2 grams dietary fiber; 2.9 grams protein; 70 milligrams sodium.
Compare potatoes at 170 calories and 7 grams total fat