Grilled Steak With Onions And Scallions

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1 (1-pound) boneless sirloin steak

3/4 teaspoon salt, divided

1/2 teaspoon pepper, divided

4 (1/2-inch-thick) slices red onion

4 green onions

Cooking spray

1 pound baking potato, peeled and chopped

1/3 cup reduced-fat sour cream

1/3 cup fat-free milk

2 teaspoons butter

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