FLANK STEAK
Steps:
- 1. Combine the marinade ingredients in a nonreactive bowl. Add the flank steaks and coat well with the marinade.
- 2. Marinate the steaks, covered, in the refrigerator for 30 minutes or overnight, turning once. Remove from the marinade and pat dry.
- 3. Broil or grill the steaks over high heat, 3 inches from the heat source, for 4 minutes per side for medium-rare meat. Remove to a cutting board and let rest for 10 minutes.
- 4. To serve, slice thinly on the diagonal and arrange on a board or platter.
BBQ GRILLED STEAK WRAPS
Fit some grilled steak wraps in your healthy eating plan! These BBQ Grilled Steak Wraps feature onions, peppers, BBQ sauce and melted cheese.
Provided by My Food and Family
Categories Home
Time 25m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Heat greased grill to medium heat.
- Grill steak 1 min. Add vegetables to grill; cook 8 to 10 min. or until steak is medium doneness (160ºF) and vegetables are crisp-tender, turning occasionally and brushing frequently with barbecue sauce for the last 5 min.
- Cut steak and vegetables into thin strips.
- Spoon meat and vegetables onto tortillas; top with cheese. Roll up.
Nutrition Facts : Calories 490, Fat 15 g, SaturatedFat 6 g, TransFat 0 g, Cholesterol 75 mg, Sodium 1070 mg, Carbohydrate 57 g, Fiber 4 g, Sugar 15 g, Protein 33 g
KEY WEST FLANK STEAK
1 large red onion, sliced 1 cup minced fresh cilantro 1/4 cup white wine vinegar 1/4 cup Key lime juice 3 tablespoons extra virgin olive oil, divided
Provided by Barenakedchef
Categories Meat
Time 35m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- In a small bowl, combine onion, cilantro, vinegar, lime juice and 2 tablespoons oil until blended. Pour 1 cup marinade into a large bowl or shallow dish. Add lime halves. Rub steak with remaining oil; sprinkle with salt and pepper. Add to bowl; turn to coat. Refrigerate 8 hours or overnight. Cover and refrigerate remaining marinade.
- Drain steak, discarding marinade and limes in bowl. Place reserved marinade in a food processor; process until chopped chopped.
- Grill steak, covered, over medium heat or broil 4 inches from heat until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°), 6-8 minutes per side. Baste occasionally with reserved marinade. Let stand 10 minutes before thinly slicing steak across the grain.
Nutrition Facts : Calories 335, Fat 19.4, SaturatedFat 5.2, Cholesterol 78.4, Sodium 638.5, Carbohydrate 15.6, Fiber 3.6, Sugar 3.6, Protein 27.9
ULTIMATE FLANK STEAK MARINADE
I adapted this from a recipe I got off the myrecipes.com site. It is a wonderful marinade for flank steak. The great thing about this recipe is that you can serve the steak alone and it is still flavorful or you can top with yoru favorite sauce. Marinade time (3 hours to overnight) is not included in prep time. I hope you enjoy!
Provided by KimmieCat1
Categories Steak
Time 40m
Yield 4 , 4 serving(s)
Number Of Ingredients 6
Steps:
- 1. Place garlic, salt, pepper, and thyme on a cutting surface adn use a large knife to chop together until mixed.
- 2. Transfer mixture to a large ziplock bag. Add soy sauce and oil; seal and press bag gently to combine ingredients.
- 3. Place steak in the bag and seal. Turn several times to coat meat.
- 4. Refrigerate, turning several times, for at least 3 hours and up to overnight.
- 5. To cook meat: preheat broiler to high and arrange rack 6 inches from heat source. Remove meat from bag and pat dry; discard marinade. Broil on a broiling pan for 7 minutes. Turn meat over and broil 5 to 7 minutes longer. To check for doneness, test with the tip of a sharp knife. If juices run red, broil 1 to 2 minutes longer, until instant-read thermometer reads 140 degrees F (for medium rare). Let steak rest for 10 minutes. Working against the grain, cut into thin slices with a knife.
Nutrition Facts : Calories 354, Fat 20.9, SaturatedFat 6.8, Cholesterol 115.7, Sodium 1097.8, Carbohydrate 1.6, Fiber 0.3, Sugar 0.3, Protein 38.1
KEY WEST FLANK STEAK
My husband, Jason, is the cook in our family. This is his recipe, inspired by his Colombian roots and our visits to Key West. Sometimes we grill extra lime and onion slices alongside. Serve with sides of rice and fried plantains. -Gretchen Ospina, Columbia Heights, Minnesota
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a small bowl, combine onion, cilantro, vinegar, lime juice and 2 tablespoons oil until blended. Pour 1 cup marinade into a large bowl or shallow dish. Add lime halves. Rub steak with remaining oil; sprinkle with salt and pepper. Add to bowl; turn to coat. Refrigerate 8 hours or overnight. Cover and refrigerate remaining marinade., Drain steak, discarding marinade and limes in bowl. Place reserved marinade in a food processor; process until chopped. , Grill steak, covered, over medium heat or broil 4 in. from heat until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°), 6-8 minutes per side. Baste occasionally with reserved marinade. Let stand 10 minutes before thinly slicing steak across the grain.
Nutrition Facts : Calories 271 calories, Fat 16g fat (5g saturated fat), Cholesterol 54mg cholesterol, Sodium 431mg sodium, Carbohydrate 12g carbohydrate (3g sugars, Fiber 3g fiber), Protein 23g protein. Diabetic Exchanges
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