Mustard-Molasses Flank Steak

Mustard-Molasses Flank Steak Recipe
Photo: Oxmoor House
Reducing the tangy-sweet marinade for this recipe on the stove top deepens its rich flavor. Use leftovers to top a green salad for lunch the next day.


4 servings (serving size: 3 ounces steak and about 1 1/2 tablespoons sauce)

Recipe from

Oxmoor House

Recipe Time

Prep: 4 Minutes
Cook: 10 Minutes
Marinate: 30 Minutes

Nutritional Information

Calories 219
Caloriesfromfat 28 %
Fat 7 g
Satfat 2.3 g
Monofat 2.2 g
Polyfat 0.2 g
Protein 25.2 g
Carbohydrate 12.4 g
Fiber 0.3 g
Cholesterol 37 mg
Iron 2.6 mg
Sodium 397 mg
Calcium 60 mg


1/3 cup balsamic vinegar
1/4 cup fat-free, less-sodium beef broth
2 tablespoons molasses
2 tablespoons whole-grain Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (1-pound) flank steak, trimmed
Cooking spray
Chopped green onions (optional)


1. Combine first 7 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes.

2. Preheat broiler.

3. Remove steak from bag, reserving marinade. Place steak on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness. Remove steak from oven; loosely cover with foil.

4. While steak broils, place reserved marinade in a small nonstick skillet. Bring to a boil; cook until reduced to 1/3 cup (about 6 minutes), stirring occasionally.

5. Cut steak diagonally across the grain into 1/4-inch-thick slices. Drizzle mustard-molasses sauce over steak. Top with onions, if desired.

Cooking Light Fresh Food Fast,

Oxmoor House

April 2009
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