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One-For-All Marinated Beef

 One-For-All Marinated Beef
"I use this great marinade not just for beef, but for everything I grill-from pork chops to chicken," notes Sue Sauer of Deer River, Minnesota. "The marinade's main ingredient-orange juice- is both low in calories and a good tenderizer."
6 ServingsPrep: 10 min. + marinating Grill: 6 min. + standing


  • 3/4 cup orange juice
  • 1/4 cup reduced-sodium soy sauce
  • 2 tablespoons brown sugar
  • 2 tablespoons prepared mustard
  • 1 tablespoon canola oil
  • 2 garlic cloves, minced
  • 1 beef flank steak (1-1/2 pounds)


  • In a large resealable plastic bag, combine the first six ingredients;
  • add steak. Seal bag and turn to coat; refrigerate for 4 hours or
  • overnight.
  • Drain and discard marinade. Using long-handled tongs, moisten a paper
  • towel with cooking oil and lightly coat the grill rack. Grill steak,
  • covered, over medium heat or broil 4 in. from the 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°). Let stand for 10 minutes before
  • slicing. Yield: 6 servings.
Nutritional Facts: One serving (3 ounces cooked beef) equals 206 calories, 10 g fat (4 g saturated fat), 56 mg cholesterol, 305 mg sodium, 4 g carbohydrate, 1 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1 fat.

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One-For-All Marinated Beef (continued)

Wine: Full-Bodied Red Wine: Enjoy this recipe with a full-bodied red wine such as Cabernet Sauvignon, Merlot or Syrah.