Post by Loupy on Jun 22, 2011 15:51:11 GMT -7
Chipotle-Rubbed Flank Steak
Photo by: John Autry
Ready in 25 minutes and coming in at less than 300 calories, this spicy steak with Gorgonzola cheese sauce is a flavorful and filling meal.
YIELD: 4 servings
(serving size: 3 ounces steak and 3 tablespoons sauce)
TOTAL: 25 MINUTES
Ingredients
1 teaspoon ground chipotle chile pepper
1 teaspoon paprika
1/4 teaspoon salt
1 (1-pound) flank steak, trimmed
1 teaspoon olive oil
2 tablespoons finely chopped shallots
1 garlic clove, finely chopped
1 teaspoon all-purpose flour
2/3 cup 1% low-fat milk
1/4 cup (1 ounce) crumbled Gorgonzola cheese
1 teaspoon butter
2 teaspoons chopped fresh flat-leaf parsley
Preparation
Preheat broiler to high.
Combine first 3 ingredients.
Sprinkle steak with chipotle mixture.
Place on a broiler pan; broil 5 minutes on each side.
Let stand 5 minutes.
Cut thinly across grain.
Heat oil in a saucepan over medium heat.
Add shallots and garlic; cook 1 minute.
Add flour; cook 30 seconds, stirring.
Add milk; boil.
Cook until reduced by half.
Remove from heat; stir in cheese and remaining ingredients.
Nutritional Information
Calories: 240
Fat: 11.8g
Saturated fat: 5.5g
Monounsaturated fat: 4g
Polyunsaturated fat: 0.5g
Protein: 27.9g
Carbohydrate: 4.2g
Fiber: 0.5g
Cholesterol: 58mg
Iron: 2.1mg
Sodium: 353mg
Calcium: 123mg
Adam Hickman, Cooking Light, JUNE 2011
Copyright © 2011 Time Inc. Lifestyle Group. All Rights Reserved.
Photo by: John Autry
Ready in 25 minutes and coming in at less than 300 calories, this spicy steak with Gorgonzola cheese sauce is a flavorful and filling meal.
YIELD: 4 servings
(serving size: 3 ounces steak and 3 tablespoons sauce)
TOTAL: 25 MINUTES
Ingredients
1 teaspoon ground chipotle chile pepper
1 teaspoon paprika
1/4 teaspoon salt
1 (1-pound) flank steak, trimmed
1 teaspoon olive oil
2 tablespoons finely chopped shallots
1 garlic clove, finely chopped
1 teaspoon all-purpose flour
2/3 cup 1% low-fat milk
1/4 cup (1 ounce) crumbled Gorgonzola cheese
1 teaspoon butter
2 teaspoons chopped fresh flat-leaf parsley
Preparation
Preheat broiler to high.
Combine first 3 ingredients.
Sprinkle steak with chipotle mixture.
Place on a broiler pan; broil 5 minutes on each side.
Let stand 5 minutes.
Cut thinly across grain.
Heat oil in a saucepan over medium heat.
Add shallots and garlic; cook 1 minute.
Add flour; cook 30 seconds, stirring.
Add milk; boil.
Cook until reduced by half.
Remove from heat; stir in cheese and remaining ingredients.
Nutritional Information
Calories: 240
Fat: 11.8g
Saturated fat: 5.5g
Monounsaturated fat: 4g
Polyunsaturated fat: 0.5g
Protein: 27.9g
Carbohydrate: 4.2g
Fiber: 0.5g
Cholesterol: 58mg
Iron: 2.1mg
Sodium: 353mg
Calcium: 123mg
Adam Hickman, Cooking Light, JUNE 2011
Copyright © 2011 Time Inc. Lifestyle Group. All Rights Reserved.
