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These are recipes thta sound good to me, but I haven't got around to tring them.
* Exported from MasterCook *
Barbecued Flank Steak with Chutney-Bourbon Sauce
Recipe By : Cooking Light-5/98
Serving Size : 4 Preparation Time :0:00
Categories : Beef Low Fat
Outdoor Cooking
Amount Measure Ingredient -- Preparation Method
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1 (1lb) flank steak
1/3 cup peach chutney
1/3 cup pineapple juice
3 tablespoons bourbon or apple juice
1 1/2 tablespoons rice wine vinegar
1 1/2 tablespoons hot pepper sauce
1/4 teaspoon salt
2 cloves garlic -- minced
1. Prepare grill or broiler.
2. Trim fat from steak. Combine steak and remaining ingred. in a large zip-top. Seal and marinate in refrigerator 15 min. Remove steak from bag, reserving marinade.
3. Place steak on grill rack or broiler pan. Cook 8 min. on each side or until desired degree of doneness. Cut steak diagonally across grain into thin slices. Keep warm.
4. Pour reserved marinade into a small saucepan. Bring to a boil ; cook 1 min, stirring occasionally. Serve with steak.
254 cal
11.1 g fat
22.8 g pro
13.9 g carb
.7 fiber
57 mg chol
308 mg sod.
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* Exported from MasterCook *
Cheese-Stuffed Flank Steak
Recipe By : Southern Living-7/98
Serving Size : 4 Preparation Time :0:00
Categories : Beef
Amount Measure Ingredient -- Preparation Method
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1 (1-1/2 lb) flank steak
1 (8 oz) bottle vinaigrette
1 teaspoon ground cumin
1 (8oz) pkg Monterey Jack cheese with peppers, cut
into 8 lengthwise slices
8 (8") flour tortilla
Slice a pocket horizontally in steak, cutting to within 1/2" of but not through opposite side and ends. Stir together vinaigrette and cumin in a shallow dish or heavy-duty zip-top bag; add steak. Cover or seal, and chill 3 hrs, turning occasionally. Remove steak from marinade; discard marinade. Place cheese slices in steak pocket. Secure with wooden picks. Grill steak, covered with grill lid, over med-high het (350-400 degrees) 7-10 min on each side or until done. Let stand 5 min; remove wooden picks, and cut diagonally into thin slices. Grill flour tortillas, without grill lid, 1-2 min on each side or until warm. Serve with steak.
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* Exported from MasterCook *
Flank Steak in Mexican Marinade
Recipe By : Southern Living-5/98
Serving Size : 6 Preparation Time :0:00
Categories : Beef
Amount Measure Ingredient -- Preparation Method
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1 (6oz) can pineapple juice
1/2 cup reduced-sodium soy sauce
1/4 cup fresh lime juice
1 tablespoon ground cumin
1 teaspoon garlic salt
1 (1-3/4 lb) flank steak
1. Combine first 5 ingred., stirring well; reserve 1/4 cup pineapple mixture, and chill.
2. Place steak in a large shallow dish or zip-top bag; pour remaining pinapple mixture over steak. Cover or seal, and chill 3-4 hrs., turning occasionally.
3. Remove steak from marinade, discard marinade.
4. Grill, covered with grill lid, over med-high heat (350-400 degrees) 15 min. or until a meat thermometer inserted in the thickest part registers 145 degrees (med-rare), turning occasionally and basting with reserved 1/4 cup pineapple mixture.
5. Slice steak; serve with tortills, tomato, lettuce, guacamole, shredded cheese, and sour cream.
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* Exported from MasterCook *
Noodle Cakes with Coconut-Beef Stir-Fry
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Beef Oriental
Pasta
Amount Measure Ingredient -- Preparation Method
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1 (16oz) pkg Chinese egg noodles
2 tablespoons soy sauce
2 tablespoons oil
Coconut-Beef Stir-Fry
1 pound flank steak
1 tablespoon ground turmeric
1 tablespoon chili powder
2 teaspoons oil -- divided
1 teaspoon dark sesame oil
2 tablespoons minced fresh ginger
2 cloves garlic -- minced
1 onion -- halved and sliced
1/4 cup coconut milk
1/4 cup chopped fresh cilantro
1/2 teaspoon crushed red pepper
For Noodles: Cook noodles according to pkg directions; drain. Drizzle with soy sauce, tossing to coat. Heat oil in nonstick skillet over med heat. Spread 1/2 of the noodles in skillet. Cook, without stirring, 6-8 min. or until crisp, turning once. Repeat with remaining noodles.
For Coconut Beef Stir-Fry: Cut steak across grain in 1/8" slices. Place in a shallow dish. Sprinkle with turmeric and chili powder, tossing to coat. Cover and chill 30 min. Pour 1 tsp. oil and sesame oil in skillet, when hot stir-fry beef until browned. Remove and set aside. Saute ginger, garlic and onion in 1 tsp. oil. Stir-fry until tender. Stir in coconut milk, cook, stirring, 2-3 min. or until slightly thickened. Stir in steak, cilantro and red pepper, cook until heated through.
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* Exported from MasterCook *
Beef and Basil Salad
Recipe By : Better Homes and Garden Low-Fat Low-Cal
Serving Size : 4 Preparation Time :0:00
Categories : Beef Low Fat
Salad
Amount Measure Ingredient -- Preparation Method
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1 large tomato -- chopped
1/2 yellow sweet pepper -- cut in thin strips
1/4 cup snipped basil
2 tablespoons balsamic vinegar
1 tablespoon olive oil
1 clove garlic -- minced
8 ounces beef flank or lean top loin steak
6 cups torn mixed greens
cooking spray
1 clove garlic -- minced
1/4 teaspoon black pepper
1/8 teaspoon salt
1. Stir together tomato, sweet peppers and basil in a med. mixing bowl. Combine vinegar, oil, and 1 of the minced garlic cloves in a screw top jar. Cover and shake to mix. Pour over vegs., tossing to coat. Cover and refrigerate 4 to 24 hrs.
2. Meanwhile, partially freeze meat and trim away any fat. Cut into thin bite-sized strips. Arrange mixed greens on 4 salad plates.
3. Spray a large skillet with cooking spray. Add beef and remaining 1 clove minced garlic. Cook and stir over med. high heat for 2-3 min. or desired doneness. Aprinkle with salt and pepper. Stir in veg. mixture. Heat through. Top greens with some ot the hot beef-veg. mixture. Serve immediately.
153-cal
8 g-fat
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