To serve two, use two (four-ounce) beef tenderloin steaks instead of flank steak, reduce the herbs to 1/2 teaspoon each, and omit the broth. Finish the tenderloin in the oven for two minutes instead of 10.
Yield: 6 servings (serving size: 3 ounces steak and about 1 tablespoon sauce)
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh oregano
1 teaspoon chopped fresh parsley
2 teaspoons olive oil
1/8 teaspoon grated lemon rind
1 garlic clove, minced
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (1 1/2-pound) flank steak, trimmed
1/4 cup dry red wine
1/4 cup fat-free, less-sodium beef broth
Thyme sprigs (optional)
Preheat oven to 400°.
Combine first 6 ingredients in a small bowl; set aside.
Sprinkle salt and pepper over steak. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add steak to pan; cook 1 minute on each side or until browned. Add wine and broth; cook 1 minute. Spread herb mixture over steak; place pan in oven. Bake at 400° for 10 minutes or until desired degree of doneness. Let stand 10 minutes before cutting steak diagonally across the grain into thin slices. Serve with pan sauce. Garnish with fresh thyme sprigs, if desired.
CALORIES 167 (38% from fat); FAT 7g (sat 2.5g,mono 3.3g,poly 0.4g); IRON 1.6mg; CHOLESTEROL 37mg; CALCIUM 21mg; CARBOHYDRATE 0.5g; SODIUM 266mg; PROTEIN 23.9g; FIBER 0.1g