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Entrées : Flank Steak with Bourbon BBQ Sauce

Ingredients:

1 1/2 lbs. flank steak
1 bunch green onions, chopped
1/2 large onion, chopped
1 tsp. chopped garlic
3/4 cup brown sugar
1/2 cup ketchup
1/2 small can tomato paste
1/2 cup Dijon mustard
1/2 cup water
1/4 cup Worcestershire sauce
1/4 cup apple cider vinegar
1/4 cup apple juice
1/2 large dried ancho chili, seeded and cut in small pieces
1/2 Tbsp. ground cumin
3/4 cup bourbon
1 Tbsp. olive oil

Serves:

4 people



Calories per Serving:

350 calories (with 2 Tbsp. BBQ sauce)



Calorie Equivalent:

5 oz. protein, 1 fat

Directions:
  1. To make BBQ sauce, heat 1/2 Tbsp. oil in a heavy pot over medium heat.  Add onion and garlic, sauté for 5 minutes.
  2. Add remaining ingredients and simmer for 30 minutes.  Remove from heat and set aside.
  3. Brush flank steak with remaining 1/2 Tbsp. olive oil, season with sea salt and pepper.
  4. Grill steak over medium heat for 5 minutes on each side, brushing with BBQ sauce before turning over.  Remove from grill and let sit for ten minutes before slicing into thin slices across the grain.