Best Marinated Flank Steak – Lillie eats and talks

Who doesn’t love a good steak? For a leaner cut, we love flank steak. It’s so great to grill and slice to enjoy in salads, sandwiches, or shredded tacos. Or of course great with just a side of veggies, especially drizzled with my new favorite non-dairy green sauce (pictured below) or this creamy chimichurri. I already have a few macro-friendly flank steak recipes, but we call this one the best. Ha. Difficult choice.

You don't want to miss out on the best marinated flank steak.  www.lillieeatsandtells.com

How to cook the best marinated flank steak

Flank steak is one of those meals that seems kind of fancy, and yet it’s one of the simplest. The list of ingredients for the marinade looks long, but just think of it as a satisfying easy-to-do list. Everything mixed – DONE. It’s easy.

What you will need:

  • Parsely
  • coriander
  • Red or white onion
  • Garlic, chopped (or Dorot frozen cubes, whichever is my choice!)
  • red wine vinegar
  • Grainy Dijon Mustard
  • Worcester sauce
  • Brown sugar
  • olive oil
  • Ground cumin
  • chili powder
  • onion powder
  • Flank steak, trimmed of fat
  • Kosher salt
  • pepper
This new recipe is the absolute best marinated flank steak www.lillieeatsandtells.com

First, add the parsley, cilantro, onion (you can use either red or white), garlic, red wine vinegar, Dijon grain mustard, Worcestershire sauce, brown sugar, olive oil, and ground cumin. These are the ingredients that make up your marinade. Once you’ve gathered everything you need, place all the ingredients for the marinade in a small food processor or blender and process until fairly smooth. The little food processor I like to use is from Cuisinart. If you don’t have a food processor, don’t worry. You can also prepare this marinade in a blender.

After you’ve pureed the marinade, you should simply trim your steak of excess fat, then place the meat between two pieces of plastic wrap or in a resealable bag. Using a meat tenderizer (or sometimes I use my rolling pin) pound the steak until it’s an even thickness. This will help tenderize the meat well.

Place the tender steak and mixed marinade in a large bowl or resealable bag and marinate in the refrigerator for 2-12 hours. A large bowl can make it easier to ensure the meat is completely covered in the fridge, but using a reusable bag will make cleanup easier. However you choose to marinate, just be sure to work the marinade so that it covers the entire steak.

This recipe for the best marinated flank steak is delicious and macro-friendly.  www.lillieetasandtells.com

Take the meat out of the fridge about an hour before grilling to bring it to room temperature. This really helps make it more tender after cooking. If we’re only marinating for 2 hours, I never bother to refrigerate. But I’m not the food safety police!

If cooking outdoors, preheat the outdoor grill to medium-high heat (450°F with the lid closed). I also like to use my indoor grill pan. If you go the indoor cooking route, make sure you preheat to medium-high heat as well. Before preparing the flank steak, carefully oil your grill. I recommend using oil and paper towels on the grill, but if you enjoy spraying, be sure to spray gently!

The best marinated flank steak would make an amazing macro-friendly sandwich.  www.lillieeatsandtells.com

Just before placing the steak on the grill, sprinkle the meat with a little pepper and a generous pinch of kosher salt on both sides. How GENEROUS. (Don’t forget this step!) Helps give your meat a crust and of course adds FLAVOR. Grill the steak for about 4-6 minutes per side or until an internal thermometer reads 130-135°F for Medium Rare or about 140°C for Medium. We like to take it off the grill at 130°, because it cooks a little while it rests. The grilling time depends on the thickness of your steak and how well you want it done.

Remove the steak from the grill onto a cutting board. Let it sit for 10 minutes before slicing to ensure you don’t lose any juice while slicing. Make sure to slice your steak into thin strips against the grain (perpendicular to the long strands). This will make your strips tender rather than chewy and chewy!

This new recipe is the absolute best marinated flank steak www.lillieeatsandtells.com

How to eat your flank steak

As you can see from this photo, I love my grilled marinated flank steak in my salads and bowls! But it’s also perfect in a sandwich with a crusty bun or in a wrap with fresh vegetables. You can also enjoy it with a few tasty side dishes to make a complete dinner. Here are a few side dishes that would pair perfectly with the best marinated steak:

Other macro-friendly steak recipes

I know this is the best marinated flank steak recipe, but if you’re interested in checking out more flank steak recipes, here are some of my favorites:

Grilled flank steak seasoned with sweet garlic

Rosemary Garlic Flank Steak

Grilled Balsamic Flank Steak

Steak pitas with romesco and whipped herb feta

Steak and arugula salad
If you make this recipe for the best marinated flank steak be sure to tag me on Instagram @lillieeatsandtells. I love seeing how everyone brings their own personality to eating their macros. If you’re looking for quicker and easier recipes, you can also check out my cookbooks. They’re all packed with macro-friendly recipes your whole family will love.

course Dinner, low carb, lunch, main course

kitchen Fresh, grilled, healthy

preparation time 20 protocol

cooking time 40 protocol

portions 5 People

calories 274 kcal

  • 1/4 Cup fresh parsley (20g)
  • 1/4 Cup fresh coriander (20g)
  • 1 inch chunks red or white onion (50g)
  • 6 Garlic cloves, chopped (or Frozen Cubes by Dorot, whichever is my choice!)
  • 3 TBS red wine vinegar (45g)
  • 2 TBS grainy Dijon mustard (30g)
  • 2 TBS Worchestire sauce (30g)
  • 2 TBS Brown sugar (30g)
  • 1 TBS olive oil (15g)
  • 2 tsp ground cumin
  • 2 tsp chilli powder
  • 2 tsp onion powder
  • 2 tsp Kosher salt
  • 1.5 lb Flank steak, trimmed of fat (650g)
  • Kosher salt and pepper to taste (right before grilling)
  • Place all the ingredients for the marinade (parsley through cumin, etc.) in a small food processor or blender and process until fairly smooth.

  • Trim the excess fat from the steak and place between two pieces of plastic wrap or in a resealable bag. Using a meat mallet (or sometimes I use my rolling pin) beat into an even thickness. This also helps with tenderness.

  • Place steak and marinade in a large bowl or resealable bag and marinate in the refrigerator for 2-12 hours. Be sure to work the marinade so that it covers the entire steak.

  • Take the meat out of the fridge about an hour before grilling to bring it to room temperature. This really helps make it more tender after cooking. If we’re only marinating for 2 hours, I never bother to refrigerate. But I’m not the food safety police!

  • Preheat the outdoor grill (or indoor grill pan) to medium-high heat (450 degrees F with the lid closed). Gently oil your grill with oil and paper towels, or gently spray!

  • Sprinkle the meat with a little pepper and a generous pinch of kosher salt on both sides. (Don’t forget this step!) Grill the steak, about 4-6 minutes per side, or until an internal thermometer reads 130-135 degrees F for Medium Rare, or about 140 degrees for Medium. We like to steep it at 130 as it will continue to cook a little while resting. The grilling time depends on the thickness of your steak and how well you want it done.

  • Place the steak on a cutting board and let rest for 10 minutes before slicing. Make sure to slice your steak into thin strips against the grain (perpendicular to the long strands). This will make your strips tender rather than chewy and chewy!

Portion: 113GFiber: 0.4GCalories: 274kcalFat: 13.8GProtein: 28.9GCarbohydrates: 8thG

keywords Flank Steak, Grilled, Grilled Steak, Marinade, Marinated Steak



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