It’s pretty rare (hahaha, meat pun!) that I get to enjoy red meat guilt-free these days. Steak fajita veggie bowls from Chipotle are the exception.
But I made the recipe below for friends the other night and it was great! Two notes:
1) Be really careful of your cooking time – you don’t want to overdo this. The flank steak I used was maybe 3/4″ thick, and it was at a medium rare about 5 minutes earlier than the recipe stated. Use a steak button or a cooking guide if you’re uncertain.
2) Good steak is satisfying, but 3oz is a skimpy portion. I personally prefer to double this and serve it with some low-calorie sides (a raw spinach salad and a half cup of sweet potatoes, for example, would only add about 170 calories, and then you’re still under 500 for the whole meal).
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh oregano
1 teaspoon chopped fresh parsley
2 teaspoons olive oil
1/8 teaspoon grated lemon rind
1 garlic clove, minced
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (1 1/2-pound) flank steak, trimmed
1/4 cup dry red wine
1/4 cup fat-free, less-sodium beef broth
Thyme sprigs (optional)
Preheat oven to 400°.
Combine first 6 ingredients in a small bowl; set aside.
Sprinkle salt and pepper over steak. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add steak to pan; cook 1 minute on each side or until browned. Add wine and broth; cook 1 minute. Spread herb mixture over steak; place pan in oven. Bake at 400° for 10 minutes or until desired degree of doneness. Let stand 10 minutes before cutting steak diagonally across the grain into thin slices. Serve with pan sauce. Garnish with fresh thyme sprigs, if desired.
To serve two, use two (four-ounce) beef tenderloin steaks instead of flank steak, reduce the herbs to 1/2 teaspoon each, and omit the broth. Finish the tenderloin in the oven for two minutes instead of 10.
Nutrition Info (per 3oz): 167 Calories, 7 grams Fat, 0.5 grams Carbohydrates, 23.9 grams Protein