This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is safe for those who are sensitive to gluten.
"It's nice to eat a good hunk of beef but you want a light dessert, too."
-Arthur Fiedler, Conductor
This simple but rich sauce with mushrooms adds so much to seared beef. This recipe is quick and simple and makes both a perfect dinner party meal and a weeknight dish.
When cooking meats, it is important to remove them from the heat a little early. Flank steak should be allowed to “rest“ for 5 – 10 minutes, but a larger cut needs to rest for at least 15 minutes.
After removing meat from the oven or grill, the internal temperature of the meat continues to rise (some people call this carryover cooking). Without the continued high temperature of the oven, the external temperature of the meat decreases, however, and the result is redistribution of the juices in the meat, making it both easier to carve as well as more succulent.
If you are cooking with an instant thermometer, figure that the internal temperature in a smaller piece of meat will increase by about 15 degrees and a larger piece by about 10 degrees while it rests. For example, after cooking a pork tenderloin to 135°F in the oven the temperature will rise to 145 – 150°F as it rests.
Servings = 2 | Serving size =4 ounces steak with sauce
Cooking Time = 45 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe does not make very good leftovers.
Serve with Roasted Yams with Rosemary or Roasted Potatoes or Plain Mashed Potatoes or Mashed Yams or Plain Mashed Potatoes - Low Sodium Version or Roasted Yams with Rosemary - Low Sodium Version or Thick Cut Yam Fries or Thick Cut Yam Fries - Low Sodium Version
|2 Tbsp||blackberry preserves|
|1 Tbsp||light brown sugar|
|4 Tbsp||white wine|
|1/2 tsp||lemon zest|
|fresh ground black pepper (to taste)|
|1/8 tsp||dried marjoram leaves|
|spray olive oil|
|1 lb||crimini (or other wild) mushrooms (quartered)|
|1 tsp||olive oil|
|8 ounces||flank steak|
|2 tsp||unsalted butter|
Preheat the oven to 375°F. Place a large skillet in the oven.
Combine the blackberry preserves with the brown sugar, 2 tablespoons of the wine, lemon zest, salt, pepper and marjoram. Stir well until blended.
Spray the pan in the oven lightly with olive oil. Add the quartered mushrooms. Roast the mushrooms for about 20 minutes. Shake the pan occasionally. Cook until the mushrooms are well caramelized.
Remove the mushrooms from the pan and set aside. Add the olive oil to the pan. Return the skillet to the oven and increase the temperature to 425°F.
When the oven is hot add the flank steak to the pan. Spoon about 1/3 of the blackberry sauce over the top of the steak. Cook for about 6 minutes and turn. Top the steak with the rest of the sauce. Cook for another 5 - 7 minutes and remove the pan from the oven. Set the steak on a cutting board to rest.
Place the pan on the stove over medium heat. Add the mushrooms to the pan with the butter and the remaining 2 tablespoon of the wine. Stir well as the butter melts and reduce the heat to low.
Slice the steak and place the slices on plates. Top with the mushrooms and sauce. Serve.
Serving size = 4 ounces steak with sauce
Servings = 2
Amount Per Serving
|Calories 386||Calories from Fat 119|
|% Daily Value|
|Total Fat 13g||21%|
|Saturated Fat 6g||28%|
|Monounsaturated Fat 5g|
|Trans Fat 0g|
|Total Carbohydrates 30g||10%|
|Dietary Fiber 2g||7%|
|Vitamin A 2%||Vitamin C 4%|
|Calcium 9%||Iron 17%|
|Vitamin K 3 mcg||Potassium 1432 mg|
|Magnesium 51 mg|