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Peppered Flank Steak Sandwich with Onion Marmalade

Yield 8 servings
Besides adding a depth of flavor, the pepper cuts the slight sweetness of the onion marmalade. This dish can be served with or without the bun.


  • Vegetable cooking spray
  • 1 teaspoon vegetable oil
  • 1/3 cup sugar
  • 3 cups chopped onion
  • 1/4 teaspoon salt
  • 1/4 cup orange juice
  • 1 tablespoon bourbon (optional)
  • 1 (1 1/2-pound) lean flank steak
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon salt
  • 5 garlic cloves, crushed
  • 1 to 2 tablespoons coarsely ground pepper
  • 8 (1 1/2-ounce) whole-wheat hamburger buns, split and toasted

Nutrition Information

  • calories 331
  • caloriesfromfat 34 %
  • fat 12.7 g
  • satfat 4.8 g
  • monofat 5 g
  • polyfat 1.2 g
  • protein 20 g
  • carbohydrate 33.9 g
  • fiber 2.7 g
  • cholesterol 56 mg
  • iron 2.8 mg
  • sodium 461 mg
  • calcium 48 mg

How to Make It

  1. Coat a large nonstick skillet with cooking spray; add oil, and place over medium heat until hot. Add sugar; cook until sugar dissolves, stirring constantly. Continue cooking an additional 2 minutes or until golden, stirring constantly. Add onion and 1/4 teaspoon salt (caramelized sugar will harden and stick to spoon, but will melt again). Cook 20 minutes or until onion is golden, stirring occasionally. Add orange juice and bourbon; cook 5 minutes or until liquid evaporates. Remove from heat; set aside, and keep warm.

  2. Trim fat from steak. Combine mustard, 1/4 teaspoon salt, and garlic; stir well. Rub mustard mixture over both sides of steak. Pat pepper into mustard mixture on steak.

  3. Prepare grill or broiler. Place steak on grill rack or broiler pan coated with cooking spray; cook 8 minutes on each side or until desired degree of doneness. Cut diagonally across the grain into thin slices.

  4. Divide steak evenly among bottom halves of buns; top each with 1 1/2 tablespoons onion mixture and top half of bun.