Three-Way Marinated Flank Steak
Recipe courtesy of The Beef Checkoff.
Recipe Ingredients:
1 beef flank steak (about 1 1/2 pound)
Classic Marinade:
1/4 cup prepared olive oil and vinegar vinaigrette or prepared Italian-style vinaigrette
1 teaspoon minced garlic
1/4 teaspoon coarse grind black pepper
Cooking Directions:
- Combine marinade ingredients of your choice in small bowl. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hour or as long as overnight, turning occasionally.
- Remove steak from marinade; discard marinade.
- Place steak on grid over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (over medium heat on preheated gas grill, 16 to 21 minutes) for medium rare (145°F | 62.7°C) to medium (160°F | 71.1°C) doneness, turning occasionally.
- Carve steak across the grain into slices.
Makes 4 servings.
Asian Marinade Variation: Prepare recipe as directed by adding 2 tablespoon reduced sodium soy sauce, 2 tablespoons minced fresh ginger, 1 tablespoon packed brown sugar, 1 tablespoon toasted sesame seeds and 1 1/2 teaspoons dark sesame oil to Classic Marinade mixture.
Mexican Marinade Variation: Prepare recipe as directed by adding 1 tablespoon fresh lime juice, 1 teaspoon ground cumin, 1 teaspoon chipotle chili powder and 1/2 teaspoon salt to Classic Marinade mixture.
Nutritional Information Per Serving (1/4 of recipe for Classic Marinade): Calories: 250; Total Fat: 10g; Saturated Fat: 4g; Cholesterol: 62mg; Total Carbs: 1g; Fiber: 0g; Protein: 36g; Sodium: 178mg.
Nutritional Information Per Serving (1/4 of recipe for Asian Marinade): 274 calories; 12 g. fat (4 g saturated fat); 62 mg. cholesterol; 312 mg sodium; 4 g carbohydrate; 0.3 g fiber; 36 g protein.
Nutritional Information Per Serving (1/4 of recipe for Mexican Marinade): 252 calories; 10 g. fat (4 g. saturated fat); 62 mg cholesterol; 324 mg sodium; 1 g. carbohydrate; 0.1 g fiber; 36 g protein.
Recipe and photograph courtesy of The Beef Checkoff.