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Old 09-24-2002, 12:23 PM   #1
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Join Date: Jun 2002
Location: Montana, USA
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Vegetable Stuffed Flank Steak..Low Fat + Exchanges

"1,001 Recipes For People with Diabetes" by Surrey Books

Serves: 4

- 1 pound beef flank steak, fat trimmed
- 1 cup fat-free Italian salad dressing
- Vegetable Stuffing (recipe follows)
- Vegetable cooking spray
- 1 cup reduced-sodium fat-free beef broth

Pound flank steak with meat mallet until even thickness (scant 3/4 inch thick). Using sharp knife, score steak diagonally in diamond pattern on both sides. Place steak in shallow glass baking dish; pour dressing over. Refrigerate,
covered, 1-1/2 to 2 hours, turning steak occasionally.

Remove steak from marinade; reserve marinade. Spread Vegetable stuffing on steak, leaving 2-inch margin along sides. Roll up lengthwise, jelly-roll style; secure edge with wooden picks, or tie with kitchen string.

Spray large oven-proof skillet with cooking spray; heat over medium-high heat until hot. Add meat and brown on all sides. Add broth to skillet, stirring to dissolve juices from bottom; add reserved marinade. Bake, covered, at 325 degrees until meat thermometer registers 140 degrees (medium) or 160 degrees F.
(well-done), 30 to 45 minutes.



Makes about 1-1/2 cups

- Vegetable cooking spray
- 8 ounces sliced mushrooms
- 1/2 cup chopped carrot
- 1/4 cup thinly sliced celery
- 1/4 cup thinly sliced green onion and tops
- 1 garlic clove, minced
- 1/4 cup unseasoned dry bread crumbs
- 1-1/2 teaspoons Italian seasoning
- Salt and pepper, to taste

Spray large skillet with cooking spray; heat over medium heat until hot. Add mushrooms, carrot, celery, green onions, and garlic and saute until tender, about 5 minutes. Stir in bread crumbs and Italian seasoning; season to taste with salt and pepper. Stir over medium heat until bread crumbs are browned,
2 to 3 minutes.

Nutritional Information Per Serving: Calories: 281, Fat: 8.8 g, Cholesterol: 49.8, Sodium: 744 mg, Protein: 33.6 g, Carbohydrate: 14.4 g ++++ Diabetic Exchanges: 1 Bread, 4 Meat

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