From Quick Cooking



INGREDIENTS



* 1 beef flank steak (1 pound)
* 1 tablespoon canola oil
* 1/4 cup dry red wine or beef broth
* 1 tablespoon Worcestershire sauce
* 1 teaspoon minced fresh basil or 1/2 teaspoon dried basil
* MUSHROOM WINE SAUCE:
* 1 cup sliced fresh mushrooms
* 3/4 cup beef broth
* 1/4 cup dry red wine or additional beef broth
* 1/4 cup chopped green onions
* 1 teaspoon butter
* 1 teaspoon pepper
* 2 teaspoons cornstarch
* 1 tablespoon cold water


SERVINGS 4
CATEGORY Main Dish
PREP 30 min.
TOTAL 30 min.


DIRECTIONS




In a large skillet, brown steak in oil. Stir in the wine or broth, Worcestershire sauce and basil. Bring to a boil. Reduce heat; simmer, uncovered, for 2-4 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Remove steak and keep warm.
    To the skillet, add mushrooms, broth, wine or additional broth, onions, butter and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes or until mushrooms are tender.
    Combine cornstarch and water until smooth; stir into sauce. Bring to a boil; cook and stir for 1 minute or until thickened. Thinly slice steak across the grain; serve with sauce. Yield: 4 servings.

 



NUTRITIONAL INFO




Nutritional Analysis: One serving (3 ounces cooked meat with 1/4 cup sauce, prepared with reduced-sodium beef broth) equals 265 calories, 13 g fat (5 g saturated fat), 49 mg cholesterol, 139 mg sodium, 4 g carbohydrate, 1 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.