Healthy Flank Steak Dinner
Your Healthy Valentine: Wine-Poached Steak With Haricots Verts
This inventive method of poaching lean flank steak in red wine takes a little patience, but the results are worth the effort. At less than 350 calories per serving, this dish makes a special Valentine's dinner you can enjoy guilt-free — just save a little room for dessert!
Wine-Poached Steak With Haricots Verts
From Whole Foods
Ingredients
- 1 pound flank steak or flap steak
- 2 cups Cabernet or other dry red wine
- 1 beef or vegetable bouillon cube or 1 teaspoon bouillon paste
- 1 clove garlic
- 1/2 small onion, thinly sliced
- 2 sprigs oregano
- 2 sprigs thyme
- 2 black peppercorns
- 1 bay leaf
- 2 teaspoons Dijon mustard
- 1 pound haricots verts or green beans
- Fresh cracked pepper and coarse sea salt
Directions
- Pat the beef dry with paper towel. In a large heavy-bottomed pot or sauté pan, combine Cabernet and bouillon and whisk to dissolve.
- Bruise the garlic with the side of a knife and add to the pan with the onion, oregano, thyme, peppercorns, and bay leaf.
- Bring the mixture to a gentle simmer, then lower heat until only a few small bubbles are visible on the surface.
- Add the beef and cook for seven minutes on each side for medium rare, 10 minutes a side for medium. Transfer cooked steak to a platter and cover to keep warm while cooking beans.
- Stir the Dijon mustard into poaching liquid and add the haricots verts. Cook for three minutes or until the beans are just tender and transfer to a platter. Cover to keep warm.
- Bring the liquid to a vigorous simmer to reduce the poaching liquid by half, about five minutes. Meanwhile, transfer the beef to a cutting board and slice very thinly, against the grain.
- To serve, divide the haricots verts among four plates and top with thinly sliced beef. Drizzle with a bit of the reduced poaching liquid and garnish with a few of the poached onions, pepper, and salt.
Source: Calorie Count
Information
- Category
- Main Dishes
