Flank Steak with Caramelized Onions and Balsamic Glaze

Yield: 4 servings (serving size: about 3 ounces steak, about 1/4 cup onions, and about 1 tablespoon balsamic glaze)
Source: Cooking Light Magazine, April 2005
CL Comments: A sauce made from reduced balsamic vinegar gives this steak unique flavor. Both the steak and onions contribute a hefty dose of potassium to this entrée--766 milligrams in each serving. Serve with steamed broccoli or asparagus, and drizzle some of the glaze over the vegetable.
Amy's Comments: I love caramelized onions and mixed with a very tender steak and a YUM glaze, made this a nice classic dinner. It was also pretty quick to prepare minus the time for slicing the onions! I served w/mashed potatoes and zucchini/tomato saute. Next time I would just do a simple steamed broccoli instead.

INGREDIENTS:


2/3 cup balsamic vinegar
1 tablespoon olive oil
6 cups vertically sliced onion (about 1 1/2 pounds)
1/2 teaspoon salt, divided
1 (1-pound) flank steak, trimmed
1/4 teaspoon freshly ground black pepper
1/4 teaspoon dried thyme
Cooking spray

INSTRUCTIONS:

  1. Bring balsamic vinegar to a boil in a small, heavy saucepan. Reduce heat to medium; cook until reduced to 1/4 cup (about 5 minutes). Remove from heat. Heat oil in a large nonstick skillet over medium-high heat. Add onion, and sauté 10 minutes or until tender. Sprinkle with 1/4 teaspoon salt; sauté 18 minutes or until onions are golden brown. Remove from heat.
  2. Preheat broiler.
  3. Sprinkle steak with remaining 1/4 teaspoon salt, pepper, and thyme. Place steak on a broiler pan coated with cooking spray; broil 6 minutes on each side or until desired degree of doneness. Cutsteak diagonally across grain into thin slices. Serve steak over onions; drizzle with balsamic glaze.
  4. Wine note: Steak and caramelized onions are fabulous partners for numerous red wines. But the balsamic vinegar glaze presents a bit of a challenge since vinegar can make wine taste sharp. One variety stands up especially well to vinegar: syrah (also known as shiraz). There are many great syrah/shirazes available. Try Geyser Peak Winery's shiraz from California, which is dense and lipsmacking--a steal at $18. -Karen MacNeil

NUTRITIONAL INFO:

Healthy Units: 6 per serving or Core
CALORIES 317(28% from fat); FAT 9.9g (sat 2.8g,mono 4.8g,poly 0.7g); PROTEIN 26.9g; CHOLESTEROL 37mg; CALCIUM 95mg; SODIUM 375mg; FIBER 3.4g; IRON 2.7mg; CARBOHYDRATE 30.6g

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