Pan Roasted Steak and Onions
Source: South Beach Recipe
Phase 2
Ingredients
- 1 lb. flank steak
- 1 Tbls. cracked black pepper
- 1/2 t. salt
- 1 Tbls. extra virgin olive oil
- 2 Tbls. good balsamic vinegar (18 yr or older)
- 1 Tbls. Worcestershire sauce
- 1 Tbls. Dijon mustard
- 2 cloves garlic, minced
- 1 medium onion, but into 1/4” thick rings
- 1 to 1-1/4 c. chicken broth, divided
Instructions
In a large non-aluminum baking dish, combine the oil, vinegar, Worcestershire sauce, mustard and garlic. Add the steak; turn to coat. Cover and refrigerate for at least 30 minutes or overnight, turning once.
Coat a nonstick skillet with cooking spray. Place over medium-high heat. Sprinkle the steak with salt and pepper. Brown steak for 2 minutes per side.
Add 1/2 c. of the broth; cook, turning once for 8-9 minutes per side for medium (10-12 for more done, less red). Remove steak from skillet; cover loosely to keep warm in oven on low temp. Reduce the stove top heat to medium.
Add the onion slices to the skillet and cook until golden brown, translucent and soft (about 5-6 minutes per side). Add the remaining broth as needed to prevent the onions from sticking. Broth will cook down.
Thinly slice the steak across the grain; serve with the onions.