Marinated Flank Steak Recipe
Seven simple ingredients come together in this flavorful marinade that will really perk up easy-to-cook flank steak. Try placing the strips on a salad with your favorite dressing
marinating Grill: 15 min.
Ingredients
3 tablespoons canola oil
2 tablespoons lemon juice
2 tablespoons Worcestershire sauce
1 tablespoon dried minced garlic
1 tablespoon Greek seasoning
1 tablespoon brown sugar
1 teaspoon onion powder
1 beef flank steak (1-1/2 pounds)
Directions
In a large resealable plastic bag, combine the first seven ingredients; add the steak. Seal bag and turn to coat; refrigerate for 6 hours or overnight.
Drain and discard marinade. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill steak, covered, over medium heat or broil 4 in. from heat for 6-8 minutes on each side or until steak reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°).
To serve, thinly slice across the grain. Yield: 6 servings.
Nutrition Facts:
3 ounces cooked beef equals
54 mg cholesterol,
269 mg sodium,
Diabetic Exchanges:
3 lean meat,
1/2 fat.
6 Servings
Prep: 10 min. marinating Grill: 15 min.
Ingredients
3 tablespoons canola oil
2 tablespoons lemon juice
2 tablespoons Worcestershire sauce
1 tablespoon dried minced garlic
1 tablespoon Greek seasoning
1 tablespoon brown sugar
1 teaspoon onion powder
1 beef flank steak (1-1/2 pounds)
Directions
In a large resealable plastic bag, combine the first seven ingredients; add the steak. Seal bag and turn to coat; refrigerate for 6 hours or overnight.
Drain and discard marinade. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill steak, covered, over medium heat or broil 4 in. from heat for 6-8 minutes on each side or until steak reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°).
To serve, thinly slice across the grain. Yield: 6 servings.
Nutrition Facts:
3 ounces cooked beef equals
196 calories,
11 g fat (4 g saturated fat), 54 mg cholesterol,
269 mg sodium,
2 g carbohydrate,
trace fiber, 22 g protein.
Diabetic Exchanges:
3 lean meat,
1/2 fat.
