Wednesday, April 4, 2012

Pan-Grilled Flank Steak with Soy Mustard Sauce

*recipe adapted from cooking light

lately, i've been obsessed with the ease & comfort of a protein bowl. any leftovers i toss with some quinoa, veggies & protein for an easy, on-the-go lunch. not that i'm on-the-go much with an office that's 2 feet from the kitchen but it sure makes lunch that much easier that it's already prepared in a little tupperware!

this this week, again from my april cooking light mag, i made a version of this flank steak! it's one of my favorite meats b/c it's only appropriate to top it with a delicious sauce {and my husband would die if i ever ordered a steak...with A1 on the side}. try this as the topper to a protein bowl mixed with quinoa, roasted rutabaga & creamy spinach & mushrooms!

{pan-grilled flank steak with soy mustard sauce}

ingredients {in order of use}
*serves 2-4
  • 1 lb. lean, flank steak
  • salt & pepper, to taste
  • garlic powder
  • 3 tablespoons soy sauce, divided
  • 1 teaspoon worchestire sauce
  • cooking spray
  • 1 teaspoon olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon whole grain {or dijon} mustard
  • 3/4 teaspoon brown sugar
  • 1 1/2 tablespoons half-and-half
  • 2 tablespoons chopped, fresh cilantro

1. place flank steak in a shallow dish. sprinkle with salt, pepper, garlic powder, 1 tablespoon of soy sauce & 1 teaspoon worchestire sauce. poke holes in the meat with a fork & allow to marinate for minimum 20 minutes {at room temp} or for a few hours. when ready to cook, allow to meat to reach room temp before grilling.

2. heat a grill pan over high heat. {cut into 2 large pieces if needed to fit into pan}. lightly coat steak with cooking spray. add steak to pan & grill for 5-10 minutes, depending on desired degree of doneness. set aside to allow to cool.

3. in a small skillet over medium-high heat, add olive oil & swirl to coat pan. add garlic & cook for 30 seconds. add remaining soy sauce, mustard & sugar & cook for 1 minute, or until bubbly. remove pan from heat & stir in half-and-half & cilantro. serve sauce over steak & top with extra cilantro if desired!

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