Ingredients

  • 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


Directions

  1. 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.
  2. 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.
  3. 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.

    VEGETABLE STUFFING

    Makes about 1-1/2 cups

    INGREDIENTS

    Content Continues Below ⤵ ↷

  4. Vegetable cooking spray
  5. 8 ounces sliced mushrooms
  6. 1/2 cup chopped carrot
  7. 1/4 cup thinly sliced celery
  8. 1/4 cup thinly sliced green onion and tops
  9. 1 garlic clove, minced
  10. 1/4 cup unseasoned dry bread crumbs
  11. 1-1/2 teaspoons Italian seasoning
  12. Salt and pepper, to taste

    DIRECTIONS

  13. 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.


Recipe Yield: Serves: 4

Nutritional Information Per Serving:

Calories: 281
Fat: 8.8 grams
Sodium: 744 milligrams
Cholesterol: 49.8 milligrams
Protein: 33.6 grams
Carbohydrates: 14 grams

Diabetic Exchanges

1 Bread, 4 Meat



Book Title: 1,001 Recipes For People with Diabetes

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