Side Pannel
Peppery Beef with Blue Cheese Sauce
Peppery Beef with Blue Cheese Sauce
- Recipe Submitted by ADMIN on 09/26/2007
Category: Low Fat, Meat
Ingredients List
- 12 oz Flank steak, all visible fat
- -removed
- 2 ts Coarsely cracked pepper
- Vegetable oil spray
Directions
SAUCE
1 ts Light margarine
1 Clove garlic, minced, or 1/2
-tsp. bottled minced garlic
1 tb All-purpose flour
2/3 c Fat-free milk
2 tb Crumbled blue cheese (about
-1/2 ounce)
2 tb Finely chopped green onion
-(1 to 2)
1 tb Dry white wine or
-nonalcoholic white wine-opt
Make 6 shallow crisscross slashes on the meat ( 3 inch each direction).
Rub meat with about half the pepper. Make 6 slashes on other side of meat.
Rub with remaining pepper.
Lightly spray the unheated rack of a broiler pan with vegetable oil spray.
Broil meat 3 to 5 inches from the heat for 5 minutes. Turn and broil 3 to 5
minutes, or until desired doneness.
Meanwhile, for sauce, melt margarine in a small saucepan over medium heat.
Add garlic; cook for 1 minute.
Stir in flour, then stir in milk all at once ( a whisk works well). Cook
and stir until thickened and bubbly, about 5 minutes; cook and stir 1
minute more. Remove from heat. Stir in remaining sauce ingredients.
1 ts Light margarine
1 Clove garlic, minced, or 1/2
-tsp. bottled minced garlic
1 tb All-purpose flour
2/3 c Fat-free milk
2 tb Crumbled blue cheese (about
-1/2 ounce)
2 tb Finely chopped green onion
-(1 to 2)
1 tb Dry white wine or
-nonalcoholic white wine-opt
Make 6 shallow crisscross slashes on the meat ( 3 inch each direction).
Rub meat with about half the pepper. Make 6 slashes on other side of meat.
Rub with remaining pepper.
Lightly spray the unheated rack of a broiler pan with vegetable oil spray.
Broil meat 3 to 5 inches from the heat for 5 minutes. Turn and broil 3 to 5
minutes, or until desired doneness.
Meanwhile, for sauce, melt margarine in a small saucepan over medium heat.
Add garlic; cook for 1 minute.
Stir in flour, then stir in milk all at once ( a whisk works well). Cook
and stir until thickened and bubbly, about 5 minutes; cook and stir 1
minute more. Remove from heat. Stir in remaining sauce ingredients.
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