Flank Steak with Mushrooms

Marinating this cut of beef in an acidic mixture of lemon juice and soy sauce both tenderizes and flavors the meat.

Yield:

4 servings (serving size: 3 ounces meat and 1/2 cup mushroom mixture)

Recipe from

Nutritional Information

Calories 248
Caloriesfromfat 0.0 %
Fat 14.5 g
Satfat 5.6 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 23.3 g
Carbohydrate 4.6 g
Fiber 1 g
Cholesterol 60 mg
Iron 3.2 mg
Sodium 464 mg
Calcium 15 mg

Ingredients

1 (1-pound) lean flank steak
1/4 cup low-sodium soy sauce
2 tablespoons lemon juice
1 teaspoon freeze-dried chives
1/4 teaspoon dried marjoram
2 garlic cloves, minced
Cooking spray
1 teaspoon olive oil
3 cups sliced mushrooms
2 tablespoons minced fresh parsley

Preparation

1. Trim fat from steak. Combine soy sauce and next 4 ingredients in a large heavy-duty zip-top plastic bag. Add steak; seal bag, and shake until steak is well coated. Marinate in refrigerator 8 hours, turning bag occasionally.

2. Remove steak from marinade, reserving marinade. Cut steak diagonally across grain into 1/4-inch-thick strips.

3. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add steak; cook 5 to 6 minutes or until browned on all sides, stirring frequently. Remove steak from pan. Drain and pat dry with paper towels. Wipe drippings from pan with a paper towel.

4. Coat pan with cooking spray; place over medium-high heat until hot. Add mushrooms; sauté 3 minutes. Stir in reserved marinade and parsley. Cover, reduce heat to medium, and cook 5 minutes. Return steak to pan; cook until thoroughly heated.

carbo rating: 4

Note:

The Complete Step-by-Step Low Carb Cookbook

July 2010