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Ингредиенты
- 12 ounce flank steak all visible fat
- Â Â removed
- 2 tsp coarsely-cracked pepper
- Â Â Vegetable oil spray as needed
- 1 tsp light margarine
- 1 x garlic clove chopped
- Â Â (or possibly 1/2 tspn bottled chopped garlic)
- 1 Tbsp. all-purpose flour
- 2/3 c. fat-free lowfat milk
- 2 Tbsp. crumbled blue cheese - (abt 1/2 ounce)
- 2 Tbsp. finely minced green onion
- 1 Tbsp. dry white wine or possibly
- Â Â nonalcoholic white wine (optional)
Инструкции
- Make 6 shallow crisscross slashes on the meat (3 in each direction). Rub meat with about half the pepper. Make 6 slashes on other side of meat. Rub with remaining pepper.
- Lightly spray the unheated rack of a broiler pan with vegetable oil spray. Broil meat 3 to 5 inches from the heat for 5 min. Turn and broil 3 to 5 min, or possibly till desired doneness.
- Meanwhile, for sauce, heat margarine in a small saucepan over medium heat. Add in garlic; cook for 1 minute.
- Stir in flour, then stir in lowfat milk all at once (a whisk works well). Cook and stir till thickened and bubbly, about 5 min; cook and stir 1 minute more. Remove from heat. Stir in remaining sauce ingredients.
- To serve, thinly slice meat diagonally across the grain. Serve with sauce.
- This recipe yields 4 servings.
- Comments: Blue cheese has a strong flavor, so a little goes a long way. Which means you get a rich, creamy sauce for only a few extra calories and a little extra total fat and saturated fat.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 140g | |
| Recipe makes 4 servings | |
| Calories 185 | |
| Calories from Fat 78 | 42% |
| Total Fat 8.74g | 11% |
| Saturated Fat 3.77g | 15% |
| Trans Fat 0.18g | |
| Cholesterol 35mg | 12% |
| Sodium 135mg | 6% |
| Potassium 367mg | 10% |
| Total Carbs 4.17g | 1% |
| Dietary Fiber 0.1g | 0% |
| Sugars 2.24g | 1% |
| Protein 20.62g | 33% |
