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Mustard-Molasses Flank Steak

Photo: Oxmoor House
Prep time 4 mins
Cook time 10 mins
Marinate time 30 mins
Yield 4 servings (serving size: 3 ounces steak and about 1 1/2 tablespoons sauce)
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.

Ingredients

  • 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)

Nutrition 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

How to Make It

  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.

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