University of Illinois Extension

Recipes for Diabetes - University of Illinois Extension

http://www.urbanext.uiuc.edu/diabetesrecipes

Spicey Flank Steak

Photo of Spicey Flank Steak

Ingredients

2 pounds flank steak or top round
1 large onion
2 tablespoons vinegar
2 tablespoons dry mustard
1 teaspoon Hungarian paprika (optional)
½ teaspoon cayenne powder
½ cup water

Directions

  1. Place meat, onion, vinegar, spices and water in Dutch oven.
  2. Bring to boil on top of stove. Reduce heat to simmer. Cook for 1½ - 2 hours or until meat is no longer pink. May need to add extra water if broth evaporates.
  3. Let cool slightly before slicing. Can serve hot or cold. Broth can be skimmed to remove fat and made into gravy with 1-2 tablespoons of cornstarch mixed with ¼ cup water.
Total time: 2 hours
Preparation time: 2 hours
Nutrition Facts
Servings per Recipe: 8 servings, 1 serving = 2 ounces
Amount Per Serving
Calories 204 Calories from Fat 90
Total Fat 10 g
Cholesterol 48 mg
Sodium 120 mg
Carbohydrate 2 g
Dietary Fiber 0 g
Protein 25 g
Exchange 3 lean meat
Carbohydrate Units 0