Marinated Flank Steak
A flavorful marinade brings out the best in this delicious, lean cut of beef. Try cooking this on the grill for even better flavor.
- Healthy FatCounts as a serving of Healthy Fat
- ProteinCounts as a serving of Protein
To complete your meal, add Raw Vegetable, Cooked Vegetable and Healthy Carbohydrate in amounts recommended by your meal plan.
Makes about 16 ounces, cooked
400 Calorie Meal: serving size is 3 ounces, cooked weight
600 Calorie Meal: serving size is 5 ounces, cooked weight
What you'll need
¼ cup dry sherry
¼ cup low sodium soy sauce
2 TBSP honey
2 TBSP vinegar (white or apple cider)
1 tsp. ground ginger
1 tsp. sesame oil
1 small clove garlic, minced or ½ tsp. garlic powder
1 flank steak, about 1¼ pounds
What to do
Combine all ingredients except flank steak in a flat, shallow dish (or zippered plastic food storage bag). Add flank steak, turning to coat. Cover with plastic wrap (or close container and lay meat flat on refrigerator shelf) and refrigerate at least 2 hours, or overnight.
Preheat broiler, set rack so meat will be about 4 inches from the heat source. Remove flank steak from marinade and pour marinade into a small saucepan.
Place flank steak on broiler pan and broil 5 minutes on each side for medium-rare, or longer for desired doneness, but be careful not to overcook or meat may become dry.
Meanwhile, bring marinade in the saucepan to a boil and boil for 3 minutes, stirring often, then set aside.
Remove steak to a cutting board, and let rest 5 minutes, covered with foil or a frying pan lid to keep warm.
Thinly slice flank steak across the grain, at a slight angle. Serve with marinade.
Per serving (3 ounces) (400 Calorie Meal)
Protein: 26 g
Carbohydrate: 15 g
Fat: 9 g
Per serving (5 ounces) (600 Calorie Meal)
Protein: 43 g
Carbohydrate: 25 g
Fat: 15 g