Pan-Roasted Steak and Onions

1 tablespoon extra-virgin olive oil 2 tablespoons balsamic vinegar 1 tablespoon Worcestershire sauce 1 tablespoon Dijon Mustard

2 cloves garlic, minced 1 pound flank steak 1 tablespoon cracked black pepper 1⁄2 teaspoon salt 1 cup fat free chicken broth 1 medium onion, cut into 1⁄4" thick rings

In a large no aluminum baking dish, combine the oil, vinegar, Worcestershire sauce, mustard, and garlic. Add the steak; turn to coat. Cover; refrigerate for 30 minutes or overnight, turning once.

Coat a nonstick skillet with cooking spray. Place over medium-high heat. Sprinkle the steak with the pepper and salt. Brown for 2 minutes per side (for medium-rare). Remove the steak from the skillet; cover the steak loosely to keep it warm. Reduce the heat to medium.

Add the onion slices to the skillet and cook until golden brown, about 4-5 minutes per side. Add the remaining broth as needed to prevent the onions from sticking. Thinly slice the steak across the grain; serve with onions.

Serves 4

Nutrition at a glance: Per serving: 239 calories, 24 g protein, 7 g carbohydrates, 12 g fat, 4 g saturated fat, 580 mg sodium, 55 mg cholesterol, 1 g fiber