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Preparation time: 10 minutes
Cooking time: 15 minutes
You Will Need
1 beef flank steak (1 pound)
3 tablespoons lemon juice
2 tablespoons Dijon mustard
2 tablespoons Worcestershire sauce
2 garlic cloves, minced
1/8 teaspoon hot pepper sauce
Horseradish sauce:
1/4 cup fat-free mayonnaise
1/4 cup reduced-fat sour cream
1 tablespoon Dijon mustard
2 green onions, finely chopped
2 teaspoons prepared horseradish
What to Do
1. Using a sharp knife, score the surface of the steak with shallow diagonal cuts at 1-in. intervals, making diamond shapes. Repeat on other side.
2. In a large resealable plastic bag, combine the next five ingredients. Add steak. Seal bag and turn to coat; refrigerate for 8 hours or overnight.
3. Combine the sauce ingredients in a small bowl; cover and refrigerate.
4. Drain and discard marinade. Grill steak, covered, over medium-high heat for 7-9 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°F; medium, 160°F; well done, 170°F). Thinly slice steak across the grain; serve with sauce.
Serves 4
Nutritional Analysis: One serving (1/4 of steak with 2 tablespoons sauce) equals 225 calories, 10 g fat (5 g saturated fat), 51 mg cholesterol, 353 mg sodium, 5 g carbohydrate, trace fiber, 26 g protein.
Diabetic Exchanges: 4 lean meat.
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