Nutritional Information
CALORIES 167
FAT 7g
PROTEIN 23.9g
CARBOHYDRATES 0.5g
FIBER 0.1g
CHOLESTEROL 37mg
SODIUM 266mg
CALCIUM 21mg
IRON 1.6 mg


Serving size:
Serves 6, about 3 ounces of steak and 1 tablespoon sauce.

To Cook
Cooking time: 35 minutes total.
Certified Angus Beef Roasted Flank Steak With Olive Oil & Herb Rub
"Goes great with mashed potatoes and steamed carrots. This rub also works great with pork chops, chicken thighs or lamb."

Ingredients
  • 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 flank steak, trimmed about 1.5 pounds
  • Cooking spray of your choice
  • 1/4 cup dry red wine or cooking wine
  • 1/4 cup fat-free, less-sodium beef broth
  • Thyme sprigs


Directions
  
  1. Preheat oven to 400 degrees.
  2. Combine first 6 ingredients in a small bowl and set aside.
  3. Sprinkle salt and pepper over steak.
  4. 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, seared.
  5. Add wine and broth; cook 1 minute. Spread herb mixture over steak and place pan in oven. Bake at 400 degrees for 10 minutes or until desired degree of doneness.
  6. Let stand 10 minutes before cutting steak diagonally across the grain into thin slices. Serve with pan sauce. Garnish with fresh thyme sprigs.

Final Beef Temperatures:

Rare: Very red, warm center 125 to 130 degrees.
Medium: Pink, warm center 135 to 140 degrees.
Well: Pink, very warm center 140 to 145 degrees and above.


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