Pan-Roasted Steak and Onions Recipe -

Pan-Roasted Steak and Onions

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"With a rich balsamic vinegar marinade and caramelized onions to liven up flank steak, Phase 2 of the South Beach Diet almost tastes too good to be true."

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Original recipe makes 4 servings Change Servings


  1. In a large non-aluminum baking dish, combine the oil, vinegar, Worcestershire sauce, mustard, and garlic. Add the steak; turn to coat. Cover; refrigerate for 30 minutes or overnight, turning once.
  2. Coat a nonstick skillet with cooking spray. Place over medium-high heat. Sprinkle the steak with the pepper and salt. Brown for 2 minutes per side. Add 1/2 cup of the broth; cook, turning once, for 5 to 6 minutes per side (for medium-rare). Remove the steak from the skillet; cover the steak loosely to keep it warm. Reduce the heat to medium. Add the onion slices to the skillet and cook until golden brown, about 4 to 5 minutes per side. Add the remaining broth as needed to prevent the onions from sticking.
  3. Thinly slice the steak across the grain; serve with the onions.
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  • Note
  • This recipe is optimal for Phase 1 or Phase 2 of the South Beach Diet.
  • Copyright© 2003 Waterfront Media, Inc. All rights reserved.

Reviews More Reviews

Most Helpful Positive Review
Oct 27, 2004

when you marinate the meat...first pierce it with a fork or knife to let the marinade get into the meat...the flavor will get into the meat better....

Most Helpful Critical Review
May 04, 2005

I wasn't impressed... it was just an ok dish. I expected more.


49 Ratings

Sep 08, 2005

My husband (and even our 7-year-old) thought this was really good. I followed recipe except added mushrooms. This will go in the rotation for sure. Yummy!

Jul 15, 2005

Very good recipe. Meat was tender and flavorful. Will make again.

Mar 17, 2005

I marinated the steak all day and used fillet not flank, the flavour was quite good, I really liked the onions though,they really added a lot to the dish.

Jan 27, 2006

Fantastic Flavor! Although next time I will use top sirloin instead. The quality of flank steak makes this a bit chewy. Definitely a keeper

Apr 15, 2005

I used a horseradish mustard and garlic salt instead of dijon and plain salt and I skipped the onions altogether (allergies). I pierced the meat before marinating for 45 minutes (during which, I flipped the meat to evenly marinade). Other than that, I followed the recipe to the letter and this was the VERY BEST a flank steak has ever turned out for me. It was fork tender, with intense flavor. You may have to adjust the cooking time depending on the thickness of your cut, but I was thrilled with the flavor and tenderness of the marinade.

Feb 23, 2005

Sooooo good!!! All the flavors meld together beautifully! My husband loved it! This recipe is definitely a keeper!


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  • Calories
  • 197 kcal
  • 10%
  • Carbohydrates
  • 6.9 g
  • 2%
  • Cholesterol
  • 36 mg
  • 12%
  • Fat
  • 11.6 g
  • 18%
  • Fiber
  • 0.9 g
  • 4%
  • Protein
  • 15.5 g
  • 31%
  • Sodium
  • 562 mg
  • 22%

* Percent Daily Values are based on a 2,000 calorie diet.

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