Flank Steak in Mushroom Wine Sauce

Another quick dish that almost cooks itself.  My kind of cooking.  I used grass-fed flank steak, but any lean cut of steak like round, sirloin, or chuck will do and it need not be grass-fed meat.  You need to omit the wine if still on Induction, but this can be enjoyed (with that 1 omission) at all phases of Atkins, Keto programs, Primal and Paleo (if coconut milk is used in lieu of the cream).

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INGREDIENTS:

16 oz. lean beef flank, sirloin, chuck or round steak

1/3 c. oat fiber  (only a small portion of it is consumed)

2 T. palm, coconut or olive oil

Dash salt and black pepper

½ c. tap water

½ c. heavy cream

¼ c. dry white wine (omit if still on Induction)

1 4-oz. can of mushrooms with juice

¼ tsp. coarse black pepper

DIRECTIONS:  Place the oat fiber in a paper or plastic bag.  Add a dash of salt and black pepper and stir or shake to mix.  Cut the meat into 4 portions and pound with a cleaver to tenderize.  While doing this, heat the oil in a non-stick skillet on high.  Dredge the meat by dropping 1 piece at a time into the bag.  Close bag and shake to coat well.  Place meat into hot oil in pan and brown nicely on both sides.  When well-browned, lower heat to medium.  Add the water and de-glaze the pan to get all the tasty brown bits off the bottom.  Add the wine, black pepper and mushrooms with juice.  Slow-simmer for about 30 minutes or until meat appears to be tender.  Add the cream and simmer to thicken up.   Use a bit of your favorite thickener if it seems too thin to you.  Serve at once with your favorite side dishes.

NUTRITIONAL INFO:     Makes 4 servings, each contains:

315 calories

22 g fat

3.97 g carbs, 1.67 g fiber, 2.30 g NET CARBS

25.7 g protein

370 mg sodium

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