Saturday, September 09, 2006

Flank Steak with Shitake Mushroom Sauce & GInger-Scallion Rice

I made this pair for dinner last week, and I LOVED it. What made this meal so fantastic was the tangy mushroom sauce and the uniquely flavored rice. The only thing I altered in these recipes was that I left the green onions out, and I used less mushrooms.

Warning: This meal can be a bit expensive. I went to the store for Shitake mushrooms and discovered that they run almost $10/lb. In this case, I did buy Shitakes, but I only used 3.5 oz. Next time, rather than skimping on the amount of mushrooms, I will try a cheaper variety.


1/2 tsp. salt
1/4 tsp. black pepper
1 (1 lb) flank steak, trimmed
Cooking spray

1/2 cup chopped onion
1 garlic clove, minced
2 cups thinly sliced shitake mushroom caps (about 1/2 lb. of mushrooms)
1 cup less-sodium beef broth
1/3 cup dry white wine
1 Tbsp. balsamic vinegar
1/2 cup minced green onions

1. Preheat broiler
2. To prepare steak, sprinkle salt and pepper evenly over both sides of steak. Place steak on a broiler pan coated with cooking spray. Broil 5 min. on each side or until desired degree of doneness. Remove the steak from oven, loosely cover with foil.
3. To prepare sauce, heat a large non-stick skillet over medium-high heat. Coat pan with cooking spray. Add 1/2 cup onion and garlic; saute' 2 minutes. Add mushrooms, saute' 4 minutes. Add broth, wine, and vinegar. bring to a boil, reduce heat to medium, and cook until reduced to 1 1/2 cups (about 6 minutes). Add green onions, and cook for 1 minute.
4. Slice steak diagonally across the grain into 1/4-inch slices. Serve steak with mushroom sauce. Yield:4 servings (serving size: 3 ounces steak and about 1/3 cup sacue)

Heat 1 Tbsp. canola oil in a medium saucespan over medium-high heat. Add 1/2 cup chopped green onion bottoms, 2 teaspoons minced peeled fresh ginger, and 2 minced garlic cloves, saute' 2 minutes. Stir in 1 cup uncooked long-grain rice, saute' 1 minute. Stir in 2 cups fat-free, less-sodium chicken broth and 1/3 teaspoon salt, bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Stir in 1/4 cup chopped green onion tops.

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