Thursday, June 2, 2011

Garlic - Soy Flank Steak

I've expressed my love affair for flank steak - it's just such a lean, flavorful cut of meat that can yield so many fun preparation options. This recipe included! I came across this in my Cuisine Lite's Fresh and Fabulous magazine.

This recipe recommends that you let your meat marinate for anywhere between 12-24 hours. I whipped the marinade up at 7:15 am, took maybe 5 minutes then let it do its thing all day. 
Nutritional facts include 205 calories, 6g total fat, 45mg chol, 212mg sodium, 8g carb, 28g protein, 3mg iron per serving.

Grocery List:
  • 1/4 cup olive oil
  • 3 tbsp. Tamari or Soy Sauce
  • 2 green onions, chopped including white part
  • 3 cloves garlic, minced
  • 2 tbsp. lime juice
  • 1/4 tsp. cumin
  • 1/4 tsp. red pepper flakes
  • 1 and 1/2 tbsp. brown sugar
  • 1 lb. flank steak
Start by combining all ingredients minus the flank steak in a bowl. If you have a food processor, use it at this time to make a nice blend of all ingredients. If you do not have one, don't fret, you can still pull this off. 

Whichever way you created the marinade, now add your flank steak and let it bathe in the fridge for 12-24 hours!

When you return, ready to cook later, you have a very flavorful cut of meat awaiting you. To make the most of my time, I decided to use my stove top griddle. Spray with cooking spray and heat to medium-high, then add the flank steak. 

Cook for about 8 minutes and flip...

After the first flip, feel free to lather on left over marinade to the top side. Once you've grilled each side for 8 minutes, check your meat (rule of thumb!! if you want medium meat, feel the fleshy palm part of your thumb and touch thumb to middle finger, rare is pointer to thumb, medium well is thumb to ring finger, well done is pinky to thumb) Mine didn't quite feel like medium so I cooked each side for another 2 minutes then removed from the griddle to the cutting board.

Using a serrated knife, slice the meat against the grain and at a slight angle to make the most of your flavorful cut. Served with a strawberry field greens salad and from-the-box butternut squash risotto.

No comments:

Post a Comment

Related Posts Plugin for WordPress, Blogger...

Print Friendly