Mustard-Molasses Flank Steak

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.

Yield: 4 servings (serving size: 3 ounces steak and about 1 1/2 tablespoons sauce)
Recipe from Cooking Light Fresh Food Fast

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Recipe Time

Cook Time:
Prep Time:
Marinate: 30 Minutes

Nutritional Information

Amount per serving
  • Calories: 219
  • Calories from fat: 28%
  • Fat: 7g
  • Saturated fat: 2.3g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 0.2g
  • Protein: 25.2g
  • Carbohydrate: 12.4g
  • Fiber: 0.3g
  • Cholesterol: 37mg
  • Iron: 2.6mg
  • Sodium: 397mg
  • Calcium: 60mg

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)

Preparation

  1. 1. Combine first 7 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes.
  2. 2. Preheat broiler.
  3. 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. 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. 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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