Marinated flank steak goes on the grill

Published 9:00 pm Tuesday, March 6, 2007

For speedy, low-fat suppers, take home versatile flank steak.

For this rosemary-seasoned recipe from Cooking Light, if you don’t have dried Italian seasoning on hand, use 1/8 teaspoon dried basil and 1/8 teaspoon dried oregano. You can substitute 1 teaspoon dried rosemary for the fresh, too. You can also prepare the marinade up to a day in advance, and store in an airtight container in the refrigerator.

Tasty accompaniments for the steak would be garlic-roasted new potatoes and a tossed salad.

1cup finely chopped onion

3/4cup low-salt beef broth

3/4cup merlot or other dry red wine

1tablespoon chopped fresh rosemary

1/2teaspoon salt

1/4teaspoon dried Italian seasoning

2garlic cloves, minced

11-pound flank steak, trimmed

Cooking spray

1tablespoon tomato paste

2teaspoons Dijon mustard

Preheat grill or broiler.

Combine onion, beef broth, wine, rosemary, salt, Italian seasoning and garlic in a large, ziptop plastic bag. Add steak; seal bag. Marinate in refrigerator 20 minutes, turning once. Remove steak from bag, reserving marinade.

Place steak on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across grain into thin slices; keep warm.

While steak cooks, combine reserved marinade, tomato paste and mustard in a medium saucepan over medium-high heat, stirring well with a whisk. Bring to a boil, and cook until reduced to 1 cup (about 7 minutes). Serve the sauce with the steak.Makes 4 servings

1tablespoon olive oil

1/2teaspoon salt

1/4teaspoon dried Italian seasoning

1/4teaspoon paprika

1/4teaspoon black pepper

4minced garlic cloves

1 1/2pounds quartered small red potatoes.

Preheat oven to 500 degrees. Combine all ingredients on a jellyroll pan coated with cooking spray. Bake at 500 degrees for 25 minutes or until tender, stirring every 10 minutes.

Makes 4 servings.