realistic recipes for a nutritious kitchen

A ‘Keeper” Marinade for Grilled Flank Steak

Flank Steak

Nothing makes me happier than having a go-to recipe in my pocket that I know works.

A tried and true staple that I can make for company and just as easily make for a family dinner knowing that everyone will leave the table with a smile on their face.

This is one of those recipes.

And really, it’s all about the marinade.  Classic flavors like garlic, olive oil, dijon mustard and thyme all come together to create a marinade that supports the authentic flavor of the steak.

It’s more of an au jus (pronounced oh-zhoo), meaning meat that it served with it’s natural juices, than it is a marinade that tends to create a flavor other than the meat.  This ‘marinade’ coaxes the natural flavors of the meat.

I found the recipe in one of my all time favorite (and highly recommended) cookbooks, “Cooking School Secrets for Real World Cooks” written by award winning cooking teacher Linda Carucci.  This cookbook is one of my ‘go-to faves’ because it is jam packed with simple, effective cooking tips that can bring recipes to the the next level – all the little tricks that take a home-cooked meal from ‘good’ to ‘insanely-good’ are in this book! It’s definitely one of my top five,  I use it as a resource all the time.

I did cut the oil in half and add a tablespoon of agave to the recipe but other than that this recipe is straight from the book and a definite keeper.

When it comes to meat, I always choose the highest quality-meat that I can both find and afford. And since I am much more of a foodie than I am a fashionista I’ll sooner splurge on some grass-fed, organic meat than I would a trendy, high-end pair of shoes/bag/etc.  Let’s just say that my fridge is way more impressive than my closet and my point is that you’ve gotta make choices that work for YOU.

Be sure to make more steak than you are gonna eat so that you can have a ‘head-start’ ingredient to turn to during the week.  Linda suggests using any left-over steak in a quesadilla so that’s exactly what I did.  If you find yourself with left-overs be sure to try this quesadilla.

A 'Keeper" Marinade for Grilled Flank Steak

Yield: Serves 6

Prep Time: 10 minutes + 2-24 hours for marinating

Cook Time: 8 minutes

Ingredients:

  • 1 flank steak, about 1 1/2pounds
  • 2 cloves garlic, crushed
  • 2 tbsp dijon mustard
  • 2 tbsp low-sodium soy sauce
  • 2 tbsp Worcestershire sauce
  • 2 tbsp fresh squeezed lemon juice
  • 1 tbsp fresh chopped thyme (or 1 tsp dried)
  • 1/2 tsp freshly ground pepper plus more for sprinkling
  • 1/4 cup extra virgin olive  oil
  • Kosher salt to taste

Directions:

Trim off any visible fat from the steak and pierce both sides all over with a fork to tenderize the meat and open its pores.  Rub both sides of the steak with crushed garlic and then place in a 1-gallon zip-top bag.

In a small bowl, whisk together the mustard, soy sauce, Worcestershire sauce, lemon juice, thyme, and the pepper.  Whisk in the olive oil and then pour the marinade into the bag with the steak and then seal the bag pressing out as much air as possible.  Use your fingers to massage the marinade into the steak.  Lay the bag flat in the fridge and marinate anywhere from 2 to 24 hours, turing and massaging periodically.

Remove the steak about an hour before cooking and allow it to come to room temperature.  Pre heat a gas grill to high.  Remove the steak from the marinade and blot it dry with paper towels.  Season the top side of the steak lightly with salt and pepper.

When the grill is good and hot, place the steak seasoned side down.  Cook the steak for about three minutes on the first side for rare (4 minutes for medium rare).

Season the to side of the steak with salt and pepper and turn to sear the second side.  Cook for another 3 minutes for rare or 4 minutes for medium rare.  Feel free to check the internal temp. with a thermometer.  125 degrees F will produce a rare steak, 130 degrees F will be medium rare.

When the steak is done, transfer it to a cutting board and allow to rest for about 5 minutes.  Cut the steak, against the grain, into thin slices.  Be sure to drizzle any of the juices back over the top of the steak.  Enjoy!

Nutritional Analysis

Nutrients per 4-0z: Calories: 315; Total Fat: 18.7g; Saturated Fat: 5.2g; Cholesterol: 62mg; Carbohydrate: 3.8g; Dietary Fiber: 0g; Sugars: 2.4g; Protein: 31.5g

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4 Responses to “A ‘Keeper” Marinade for Grilled Flank Steak”

  1. #
    1
    Daniel — September 29, 2011 @ 4:39 pm

    Looks fantastically delicious! Only thing I’m adding is some Tabasco =]

  2. #
    2
    Bre — March 22, 2012 @ 5:14 pm

    the nutritional info how large of a serving is that based on? This was a fantastic recipe and I loved it!

  3. #
    3
    toni cooper — April 29, 2013 @ 12:59 pm

    we tried this and it has become a staple in our house. This is the marinade that we use anytime we make flank steak. Thank you!!

    • #
      3.1
      Dani — April 29, 2013 @ 6:00 pm

      love that!

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