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'No-Rib' Ribs

Categories:
main dish, low fat, beef

2 pounds flank steak
1 cup fat-free Western dressing
1/4 cup soy sauce
2 tablespoons Worcestershire sauce
2 tablespoons molasses
1/2 teaspoon chili powder
1/2 teaspoon minced onion
1/2 teaspoon liquid smoke
1/4 teaspoon garlic powder
1 pinch freshly-ground black pepper

Combine all ingredients and place into plastic bag. Marinate overnight or up to 24 hours, turning occasionally. Remove flank steak from bag and grill or broil for 5 to 10 minutes on each side or until desired doneness. This recipe yields 4 generous servings. Nutritional Analysis Per Serving: Calories 345; Fat (grams) 10; Percent calories from fat 26; Percent polyunsaturated 1; Percent saturated 14; Percent monounsaturated 11; Cholesterol (milligrams) 144; Sodium (milligrams) 1345; Protein (grams) 55; Carbohydrate (grams) 9; Fiber (grams) trace.


Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-03-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 445 Calories (kcal); 24g Total Fat; (49% calories from fat); 45g Protein; 10g Carbohydrate; 116mg Cholesterol; 1267mg Sodium Food Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates

NOTES : Diabetics or those on calorie-controlled diets may count one serving as: 7 lean meat servings. Weight Watcher points calculated at 8 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Yield: 4 servings

Preparation Time: 0:00



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