Slow-Cooked Flank Steak

  Dinner

My slow cooker gets lots of use, especially during the hectic summer months. I can fix this flank steak in the morning and forget about it until dinnertime. I serve it with noodles and a tossed salad.

Slow-Cooked Flank Steak

Average Rating: 4.75

TOTAL TIME: Prep: 15 min. Cook: 4 hours
YIELD: 6 servings

Ingredients

  • 1 flank steak (about 1-1/2 pounds), cut in half
  • 1 tablespoon canola oil
  • 1 large onion, sliced
  • 1/3 cup water
  • 1 can (4 ounces) chopped green chiles
  • 2 tablespoons vinegar
  • 1-1/4 teaspoons chili powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon sugar
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper

Instructions

  • 1. In a skillet, brown steak in oil; transfer to a 5-qt. slow cooker. In the same skillet, saute onion for 1 minute. Gradually add water, stirring to loosen browned bits from pan. Add remaining ingredients; bring to a boil. Pour over the flank steak. Cover and cook on low until the meat is tender, 4-5 hours. Slice the meat; serve with onion and pan juices.

Nutrition Facts

3 ounces cooked beef: 199 calories, 11g fat (4g saturated fat), 48mg cholesterol, 327mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 20g protein.
Diabetic Exchanges:
3 lean meat, 1/2 fat.

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