Marinated Flank Steak or London Broil
Lowfat Beef Dish in a Red Wine Vinegar and Herb Garlic Marinade
Jun 18, 2009
Flank steak comes from the flank area and is a lean cut of beef. Flank steak is also known as London Broil and a flank steak filet. While this is a great tasting and versatile cut of beef, after grilling or broiling slice across the grain thinly for service as the cut of meat is generally tough if not cut that way. Per 3 oz. serving, flank steak contains 201 calories, 5 g of saturated fat and 60 mg of cholesterol while providing 48 percent of the daily recommended values for Vitamin B12 and 16 percent for Iron.
London Broil is also sometimes referred to a method of preparation by which a flank steak is prepared and served. A flank steak is marinated, then pan broiled to medium rare to medium, then cut across the grain. Serve with roasted potatoes and fresh green beans.
The flank steak cut of beef is generally marinated before grilling or broiling, but can also be sliced across the grain into strips for stir-frying and for making steak fajitas. Other great methods of cooking besides grilling both indoors and out and broiling in the oven are pan frying, sauteing and pan broiling. It is also commonly used for making sandwiches and appetizers by precooking the beef steak, cooling and slicing thinly on the bias serving chilled.
Marinated Grilled Flank Steak with Red Wine Vinegar and Dry Vermouth
Ingredients:
- Approx. 2 lb. flank steak, trimmed of visible fat
- 1/2 cup canola oil
- 1/3 cup red wine vinegar
- 1/4 cup dry vermouth
- 1/4 cup low sodium soy sauce
- 3 large garlic cloves, smashed or pressed with a garlic press
- 1/2 tsp dried rosemary leaves
- 1/2 tsp dried thyme leaves
- Nonstick cooking spray or canola oil as needed for grilling
Procedure:
- Trim visible fat from flank steak. Place in a shallow non-reactive dish.
- Make the marinade. In a mixing bowl, combine the oil, red wine vinegar, soy sauce, dry vermouth, garlic, and dried rosemary and thyme together.
- Pour over the flank steak and turn several times to coat all sides well. Place in refrigerator and let marinate for about 2 hours, turning over occasionally.
- Preheat an indoor grill to sear or an outdoor grill. Lightly spray the indoor grill with nonstick spray or brush outdoor grill grates lightly with canola oil as needed.
- Grill steak, turning once, until the steak is of desired doneness, approx. 5 to 7 minutes on each side. An internal temperature of 145 degrees F. will yield a medium rare steak.
Sources:
Flank steak nutritional information from the USDA.
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