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Tara Donne Photo by: Tara Donne

Flank Steak With Mashed Potatoes

Health MAY 2009

  • Yield: Makes 4 servings (serving size: 1/2 cup potatoes, 6 slices beef, 4 ounces beans, and 2 tablespoons onions)
  • Cook time:21 Minutes
  • Prep time:25 Minutes
  • Stand:30 Minutes

Ingredients

  • 1 red onion, halved and thinly sliced
  • 3 tablespoons lemon juice
  • 1 tablespoon sugar
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried thyme
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon black pepper
  • 1 teaspoon plus 1 tablespoon olive oil, divided
  • 1 pound flank steak
  • 1 pound baking potatoes, cut into 2-inch chunks
  • 1 pound fresh green beans

Preparation

1. Place red onion in a bowl of ice water; let stand 30 minutes. Drain. Return to bowl, add the lemon juice and sugar; set aside.

2. In small bowl combine rosemary, thyme, 1/2 teaspoon salt, and pepper; rub mixture and 1 teaspoon oil into steak. (Let stand while potatoes cook.) Place potatoes in a large saucepan; cover with cold water. Bring to boil, then reduce to simmer. Place a mesh colander or steamer over pan; add green beans, and cover. Cook 5 minutes.

3. Remove colander, and transfer beans to a plate to keep warm. Continue cooking potatoes until soft when pierced with a knife, about 15 minutes total. Drain, reserving 3/4 cup cooking water. Return potatoes to pan. Add remaining 1 tablespoon oil and 1/4 teaspoon salt, plus 1/2 cup cooking water; mash the potatoes, adding more reserved water, if necessary.

4. Meanwhile, heat broiler with rack 4 inches from heat; broil flank steak to medium-rare, about 3 minutes per side, depending on thickness. Let rest 5 minutes; slice across grain into 1/8-inch slices. Arrange on a dinner plate; serve with potatoes, pickled onion, and green beans.

Nutritional Information

Amount per serving
  • Calories: 323
  • Fat: 11g
  • Saturated fat: 3g
  • Monounsaturated fat: 6g
  • Polyunsaturated fat: 1g
  • Protein: 24g
  • Carbohydrate: 33g
  • Fiber: 7g
  • Cholesterol: 36mg
  • Iron: 3mg
  • Sodium: 263mg
  • Calcium: 78mg
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Flank Steak With Mashed Potatoes recipe

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