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Phase 1~Marinated Steak

Lean meats don't have to be boring.  You can stir fry vegetables to go with this entree.  Put these steaks in the frigerator before going to work, and you can prepare your meal in 15 minutes when you get home.

• 1/2 cup dry red wine
• 2 teaspoons light soy sauce
  Pinch of ground black pepper
• 1/4 teaspoon dried oregano
• 1 pound flank steak, trimmed of all visible fat

In a shallow dish, combine the wine, soy sauce, pepper, and oregano.  Add the steak and turn to coat both sides with marinade.  Cover and refrigerate overnight, turning the steak occassionally.

When ready to cook, remove the steak from the marinade, pat dry with paper towels, and discard the marinade.

Coat a broiler pan rack with olive oil cooking spray. Preheat the broiler.

Place the steaks on the prepared rack.  Broil 4" from the heat source for 5 miutes per side, or until a thermometer inserted in the ceter of th esteak registers 160 f for medium.

To serve, thinly slice the steak diagon ally across the grain and place on a serving plate.

Makes 4 servings

Nutrition at a Glance
Per serving:  179 calories, 8 g fat, 4 g saturated fat, 22 g protein, 0 g carbonhydrate,
0 g dietary fiber, 54 mg cholesterol, 118 mg sodium

The South Beach Diet Cookbook
Arthur Agatston, M.D.

Looks good.  May have to try this some day.

Thanks for posting, Sonja---this one will work for hubby who
will never know he is eating "diet" food.

Keep posting; I need all the help you can send our way.

Anything on cooking boneless pork tenderloin??

Thanks in advance,

Joyce

Will look that up tomorrow, Joyce.