Pepper-Rubbed Beef Dijon (Serves 4)
Ingredients
- 1-pound flank steak, all visible fat removed
- 2 teaspoons coarsely cracked black pepper
- Vegetable oil spray
- 1 cup (about 3 ounces) sliced fresh mushrooms
- 2 green onions, sliced
- 1/2 teaspoon bottled minced garlic
- 1 tablespoon all-purpose flour
- 1 cup evaporated skim milk or skim milk
- 2 teaspoons Dijon mustard
Directions
Preheat broiler.
To prevent meat from curling as it cooks, make 6
shallow slashes on each side of the meat in a crisscross
fashion (three slashes in each direction).
Rub cracked pepper onto each side of the steak. Place
steak on the unheated rack of a broiler pan. Broil 3 to 5
inches from the heat for 3 to 5 minutes. Turn and broil
meat about 5 minutes more, or until desired doneness.
Meanwhile, spray a medium saucepan with vegetable oil.
Place over medium heat. Cook mushrooms, green onions and
garlic in skillet until mushrooms are just tender, about
5 minutes. Stir in flour. Add milk and mustard all at once.
Cook and stir until thickened and bubbly, about 3 minutes.
Cook 2 minutes more, stirring constantly.
To serve, thinly slice steak diagonally across the grain.
Serve with mustard sauce.
Nutritional Information
Calories: 237 kcal
Protein: 29 g
Carbohydrates: 11 g
Total Fat: 8 g
Saturated Fat: 3 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 3 g
Cholesterol: 64 mg
Sodium: 162 mg
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