STEAKHOUSE STEAK
(They call for flank steak but say this rub goes with any cut of meat and for something special, try with fillet mignon.)
FOR THE RUB:
1 tbsp. whole black peppercorns
1 tsp. kosher salt
1 tsp. dry mustard
1/2 tsp. garlic powder
1/4 tsp. dried thyme
REMAINING INGREDIENTS:
1 (1 lb.) flank steak, trimmed
Cooking spray
Chopped fresh parsley (optional)
To prepare rub, heat a small skillet over medium heat. Add peppercorns, cook 1 minute or until fragrant. Transfer toasted peppercorns to a spice grinder, grind until fine. Combine ground peppercorns, salt, mustard, garlic powder and thyme in a small bowl. Rub peppercorn mixture evenly over steak. Let stand for 10 minutes.
Heat a nonstick grill pan over medium-high heat. Coat the flank steak with cooking spray; grill 7 minutes on each side or until desired degree of doneness. Let stand 5 mins. before slicing. Garnish with chopped parsley if desired. Yield: 4 servings (serving size 3 oz. of meat.)
Calories 171, fat 6.5 g. (sat. 2.4 g, mono 2.4 g, polu 0.3 g) protein 25 g, carb 1.6 g, fiber 0,5 g, chol 37 mg, iron 2 mg, sodium 533 mg, calcium 36 mg.
Source: Cooking Light Jan/Feb 2006
(They call for flank steak but say this rub goes with any cut of meat and for something special, try with fillet mignon.)
FOR THE RUB:
1 tbsp. whole black peppercorns
1 tsp. kosher salt
1 tsp. dry mustard
1/2 tsp. garlic powder
1/4 tsp. dried thyme
REMAINING INGREDIENTS:
1 (1 lb.) flank steak, trimmed
Cooking spray
Chopped fresh parsley (optional)
To prepare rub, heat a small skillet over medium heat. Add peppercorns, cook 1 minute or until fragrant. Transfer toasted peppercorns to a spice grinder, grind until fine. Combine ground peppercorns, salt, mustard, garlic powder and thyme in a small bowl. Rub peppercorn mixture evenly over steak. Let stand for 10 minutes.
Heat a nonstick grill pan over medium-high heat. Coat the flank steak with cooking spray; grill 7 minutes on each side or until desired degree of doneness. Let stand 5 mins. before slicing. Garnish with chopped parsley if desired. Yield: 4 servings (serving size 3 oz. of meat.)
Calories 171, fat 6.5 g. (sat. 2.4 g, mono 2.4 g, polu 0.3 g) protein 25 g, carb 1.6 g, fiber 0,5 g, chol 37 mg, iron 2 mg, sodium 533 mg, calcium 36 mg.
Source: Cooking Light Jan/Feb 2006
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