One-Dish Flank Steak Dinner Nutritious, Simple To Prepare

This recipe for Stuffed Flank Steak is a lazy cook’s dream because the meat and potatoes come in one dish. No need to cook a separate vegetable to round out dinner.

It is a low-fat meal as well because it begins with flank steak, which is an extremely lean cut of beef. Flank steak can also be tough unless pounded or marinaded. In this recipe, the meat marinates until it is tender and flavorful for up to two days in a sweet, tart and savory mixture of balsamic vinegar, garlic, brown sugar and Worcestershire sauce.

The stuffing is an easy combination of boiled red-skin potatoes (with the skin left on for extra nutritive value), zucchini and herbs.

To round out this meal, all you have to do is throw some salad fixings into a bowl and serve with a low-fat dressing.

Stuffed Flank Steak

Marinade:

1-1/4 pounds beef flank steak, trimmed of all visible fat

3 cloves garlic, crushed through a press (or 1 teaspoon garlic powder)

1 green onion, chopped

5 tablespoons balsamic vinegar

1 tablespoon Worcestershire sauce

2 tablespoons brown sugar

1 tablespoon pure maple syrup

Stuffing:

1 zucchini, shredded (about 2 cups)

1 green onion, chopped

1-1/2 cups red-skin potatoes, boiled

1/2 teaspoon dried basil (or 2 tablespoons fresh chopped basil)

1/4 teaspoon salt

Place the flank steak in a heavyduty plastic bag. Combine the garlic, green onion, balsamic vinegar, Worcestershire sauce, brown sugar and maple syrup in the bag. Refrigerate and allow meat to marinate overnight or up to 48 hours.

Combine the shredded zucchini and chopped green onion in a microwave-safe dish. Cook on high (100 percent) power for 1 minute; stir. Cook 1 more minute on high (100 percent) power. Mash or chop the boiled potatoes into small pieces; stir in the zucchini mixture, basil and salt.

Drain the meat and discard the marinade. With a sharp knife, cut a pocket in the center of the flank steak about three-quarters of the way through the meat. Stuff the meat loosely with the zucchini and potato mixture. (Reserve any extra stuffing and keep it warm to serve it as a side dish.)

Grill over medium-high heat or broil about 7 to 9 minutes per side, or until the meat is very light pink in the center. Slice thinly across the grain on the diagonal. Serve with extra stuffing.

Yield: 6 servings.

Nutrition information per serving: 315 calories, 9.8 grams fat (28 percent fat calories), 32 grams protein, 24 grams carbohydrate, 1.4 grams dietary fiber, 52 milligrams cholesterol, 185 milligrams sodium.