Quantcast

Grilled marinated flank steak - KOAM TV 7

Grilled marinated flank steak

© iStockphoto.com/Jill Chen © iStockphoto.com/Jill Chen

Few people realize that flank steak is one of the leanest cuts of beef -- so you get flavor without the fat. This recipe is great for summer barbecues or broiling in the oven any time of year.

Makes 4 servings

Ingredients

1/4 cup balsamic vinegar
2 tablespoons reduced sodium soy sauce
2 tablespoons honey
2 medium shallots, thinly sliced
2 teaspoons fresh chopped rosemary (or 1 teaspoon dried)
1 1/2 teaspoons dry mustard
1 1/4 pounds flank steak
salt to taste

Directions

1. In a 13 x 9 x 2-inch glass baking dish, use a fork or whisk to mix the vinegar, soy sauce, honey, shallots, rosemary and mustard until combined.

2. Place the steak in the dish and press meat lightly to coat with marinade. Turn and press again. Cover and refrigerate for at least 2 hours, turning occasionally.

3. Prepare grill to medium-hot coals or medium setting or preheat broiler.

4. Remove the meat from the marinade (discard marinade). Grill 4 to 6 minutes on each side for medium-rare, or until desired doneness.

5. Transfer steak to cutting board; sprinkle lightly with salt. Let stand for 5 minutes. Cut diagonally, across the grain, into thin slices. Arrange on a platter and serve.

Nutrition information (per serving)
Calories: 224
Carbohydrate: 4g
Protein: 27g
Fat: 10g
Sodium: 166mg
Cholesterol: 67mg

Recipe developed by Pat Baird, registered dietitian and member of the National Heartburn Alliance Board of Directors. She is also the author of numrous award-winning articles and cookbooks, including Be Good to Your Gut.

  • Recipes from the KOAM Morning NewsAll RecipesMore>>

  • Wildcat Cooking: Quinoa Vegetable Salad

    Wildcat Cooking: Quinoa Vegetable Salad

    Tuesday, June 19 2018 8:28 AM EDT2018-06-19 12:28:52 GMT

    Quinoa Vegetable Salad with Lemon-Basil Dressing INGREDIENTS: 1 cup quinoa, uncooked 2 cans (5 oz each) chicken, drained 20 cherry tomatoes 1 cucumber 1½ cups corn, frozen, thawed ¼ cup purple onion ¼ cup reduced fat feta cheese 2 Tablespoons olive oil 3 Tablespoons lemon juice Fresh basil DIRECTIONS: Cook quinoa as directed on the box. Allow quinoa to cool completely (~30 minutes). While the quinoa is cooking, mix the lemon juice, oil, and ba...

    More >>

    Quinoa Vegetable Salad with Lemon-Basil Dressing INGREDIENTS: 1 cup quinoa, uncooked 2 cans (5 oz each) chicken, drained 20 cherry tomatoes 1 cucumber 1½ cups corn, frozen, thawed ¼ cup purple onion ¼ cup reduced fat feta cheese 2 Tablespoons olive oil 3 Tablespoons lemon juice Fresh basil DIRECTIONS: Cook quinoa as directed on the box. Allow quinoa to cool completely (~30 minutes). While the quinoa is cooking, mix the lemon juice, oil, and ba...

    More >>
  • Pittsburg Farmer's Market: Berry Salad 6-12-18

    Pittsburg Farmer's Market: Berry Salad 6-12-18

    Tuesday, June 19 2018 8:45 AM EDT2018-06-19 12:45:06 GMT

    Berry Salad with Honey, Lime and Mint dressing 1 lb fresh strawberries 1 pint fresh blueberries 1 pint fresh blackberries 1/2 pint fresh raspberries 1/4 CUP OF honey 1/4 CUP OF fresh squeezed lime juice 1/4 CUP OF chopped fresh mint

    More >>

    Berry Salad with Honey, Lime and Mint dressing 1 lb fresh strawberries 1 pint fresh blueberries 1 pint fresh blackberries 1/2 pint fresh raspberries 1/4 CUP OF honey 1/4 CUP OF fresh squeezed lime juice 1/4 CUP OF chopped fresh mint

    More >>
  • Soy Lady: Grilled KC Strip Steak w/ Herbs

    Soy Lady: Grilled KC Strip Steak w/ Herbs

    Tuesday, May 15 2018 9:59 AM EDT2018-05-15 13:59:25 GMT
    Grilled K.C. Strip Steak with Herbs INGREDIENTS: 3 tablespoons Gorgonzola 2 tablespoon soy cream cheese 2 tablespoons margarine 1 teaspoon vegetable oil 2 tablespoons finely chopped fresh herbs (Rosemary, Thyme, Chives) ¼ teaspoon salt ¼ teaspoon pepper 1 – 8 oz. beef boneless K.C. Strip Steak DIRECTIONS: Combine Gorgonzola, soy cream cheese and margarine in small mixing bowl; set aside.  Brush both sides of beef steak with vegetable oil...More >>
    Grilled K.C. Strip Steak with Herbs INGREDIENTS: 3 tablespoons Gorgonzola 2 tablespoon soy cream cheese 2 tablespoons margarine 1 teaspoon vegetable oil 2 tablespoons finely chopped fresh herbs (Rosemary, Thyme, Chives) ¼ teaspoon salt ¼ teaspoon pepper 1 – 8 oz. beef boneless K.C. Strip Steak DIRECTIONS: Combine Gorgonzola, soy cream cheese and margarine in small mixing bowl; set aside.  Brush both sides of beef steak with vegetable oil...More >>
*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.
Powered by Frankly

KOAM - Licensed to Pittsburg, Kansas
Send tips, ideas and press releases to: tips@koamtv.com
Send newsroom questions or comments to: comments@koamtv.com
Phone: (417) 624-0233 or (620) 231-0400
Web comments or questions: webmaster@koamtv.com
Newsroom Fax: (417) 624-3158

Powered by WorldNow All content © Copyright 2000 - 2018 KOAM. All Rights Reserved. For more information on this site, please read our Privacy Policy, and Terms of Service, and Ad Choices.