Pan-Roasted Steak and Onions


"With a rich balsamic vinegar marinade and caramelized onions to liven up flank steak, Phase 2 of the South Beach Diet almost tastes too good to be true."


servings 197 cals
Serving size has been adjusted!

Original recipe yields 4 servings



  • Calories:
  • 197 kcal
  • 10%
  • Fat:
  • 11.6 g
  • 18%
  • Carbs:
  • 6.9g
  • 2%
  • Protein:
  • 15.5 g
  • 31%
  • Cholesterol:
  • 36 mg
  • 12%
  • Sodium:
  • 562 mg
  • 22%

Based on a 2,000 calorie diet

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  1. In a large non-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.
  2. 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. Add 1/2 cup of the broth; cook, turning once, for 5 to 6 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 to 5 minutes per side. Add the remaining broth as needed to prevent the onions from sticking.
  3. Thinly slice the steak across the grain; serve with the onions.
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  • Note
  • This recipe is optimal for Phase 1 or Phase 2 of the South Beach Diet.
  • Copyright(C) 2003 Waterfront Media, Inc. All rights reserved.
  • See more from The South Beach Diet Online.
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Your rating



  1. 49 Ratings


when you marinate the meat...first pierce it with a fork or knife to let the marinade get into the meat...the flavor will get into the meat better....

My husband (and even our 7-year-old) thought this was really good. I followed recipe except added mushrooms. This will go in the rotation for sure. Yummy!

Very good recipe. Meat was tender and flavorful. Will make again.

I marinated the steak all day and used fillet not flank, the flavour was quite good, I really liked the onions though,they really added a lot to the dish.

Fantastic Flavor! Although next time I will use top sirloin instead. The quality of flank steak makes this a bit chewy. Definitely a keeper

I wasn't impressed... it was just an ok dish. I expected more.

I used a horseradish mustard and garlic salt instead of dijon and plain salt and I skipped the onions altogether (allergies). I pierced the meat before marinating for 45 minutes (during which, I...

Sooooo good!!! All the flavors meld together beautifully! My husband loved it! This recipe is definitely a keeper!

This is the first flank steak recipe I have ever had any luck with. My husband and I both loved it. We will use it again for an inexpensive but elegant entree!