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Rosemary Merlot Flank Steak with Garlic Roasted New Potatoes


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

  • 1 tablespoon extra virgin olive oil
  • ½ teaspoon salt
  • ¼ teaspoon dried Italian herbs
  • ¼ teaspoon paprika
  • ¼ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • 4 cloves of minced or pressed garlic
  • 1 ½ pounds quartered small red potatoes
  • Olive oil cooking spray

    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

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