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Flavorful Flank Steak Recipe

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"This is a variation of an old Southern recipe with a Texas twist," relates Janice Montiverdi, Sugar Land, Texas. "I've been making it at least once a month for the last 15 years. The overnight marinade gives the beef a wonderful taste."

This recipe is:

Quick

Diabetic Friendly

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Flavorful Flank Steak Recipe

Prep: 5 min. + marinating Grill: 15 min.

Yield: 6 Servings

5 15 20

Ingredients

1/2 cup soy sauce
1/2 cup canola oil
3 tablespoons red wine vinegar
3 tablespoons barbecue sauce
3 tablespoons steak sauce
2 tablespoons dried minced onion
1 tablespoon Liquid Smoke, optional
1/2 teaspoon garlic powder
1 beef flank steak (1-1/2 pounds)

Directions

In a large resealable plastic bag, combine the first eight ingredients. Add the steak; seal bag and turn to coat. Refrigerate for 8 hours or overnight.
Drain and discard marinade. Grill steak, covered, over medium-hot heat for 6-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°) Slice steak across the grain. Yield: 6 servings.

Nutritional Analysis: One serving (3 ounces cooked meat, prepared with reduced-sodium soy sauce) equals 235 calories, 14 g fat (4 g saturated fat), 59 mg cholesterol, 343 mg sodium, 2 g carbohydrate, trace fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.

Originally published as Flavorful Flank Steak in Quick Cooking September/October 2002, p10

Full-Bodied Red Wine

Enjoy this recipe with a full-bodied red wine such as Cabernet Sauvignon, Merlot or Syrah.

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