Awesome Flank Steak!

Last night I made a new South Beach recipe called Pan-Roasted Steak and Onions. This recipe is good for all phases of the diet. I couldn't believe how much I liked it. Damian thought it was good too.

My cut of meat was actually a pound and a half so I tripled everything. It turned out perfect!

Here it is:

Pan-Roasted Steak and Onions

1/2 tablespoon extra-virgin olive oil
1 tablespoons balsamic vinegar
1/2 tablespoon Worcestershire sauce
1/2 tablespoon Dijon mustard
1 cloves garlic, minced
1/2 pound flank steak
1/2 tablespoon cracked black pepper
1/4 teaspoon salt
1/2 cup fat-free chicken broth
1/2 medium onion, cut into 1⁄4" thick rings

In a large nonaluminum baking dish, combine the oil, vinegar, Worcestershire sauce, mustard, and garlic. Add the steak; turn to coat. Cover; refrigerate for 30 minutes or overnight, turning once.

Coat a nonstick skillet with cooking spray. Place over medium-high heat. Sprinkle the steak with the pepper and salt. Brown for 2 minutes per side. Add 1⁄4 cup of the broth; cook, turning once, for 5–6 minutes per side (for medium-rare). Remove the steak from the skillet; cover the steak loosely to keep it warm. Reduce the heat to medium. Add the onion slices to the skillet and cook until golden brown, about 4–5 minutes per side. Add the remaining broth as needed to prevent the onions from sticking.

Thinly slice the steak across the grain; serve with the onions.