April 10, 2011

Spiced Flank Steak

cooking spray
2/3 cup chopped onion
1 clove garlic, minced
1/2 cup low sodium beef broth
3 tablespoons low sodium soy sauce
1 1/2 tablespoons red wine vinegar
1 teaspoon brown sugar
1/2 teaspoon ground allspice
1/2 teaspoon fresh ginger, minced (or ground)
1 lb lean flank steak

Coat small nonstick skillet with cooking spray& place over medium-high heat until hot.Add onion& garlic and sauté until tender.Add broth& next 5 ingredients.Bring to a boil& cook 1 minute.Remove from heat& allow to cool completely.Trim fat from steak and cut steak in half.Place each half in a separate ziplock freezer bag with 1/2 of cooled marinade.Freeze or marinate in refrigerator (at least 8 hours).Remove steak from bag (each bag serves 2)& discard marinade.Place steak on broiler pan coated with cooking spray.Broil 6 minutes on each side.Let stand 5-10 minutes, then cut steak diagonally across grain into 1/4 inch thick slices.

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