Total Recipe Time: 30 minutes
Marinade Time: 6 hours or overnight
1. Combine marinade ingredients in small bowl; mix well. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight.
2. Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (over medium heat on preheated gas grill, 16 to 21 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Carve steak across the grain into thin slices. Season with salt, as desired.
Cook's Tip: One and three-fourths pounds beef top round steak, cut 1 inch thick, may be substituted for flank steak. For charcoal, grill, covered, 12 to 14 minutes (for gas, grill, covered, 16 to 19 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. To broil top round steak, place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 17 to 18 minutes for medium rare doneness; do not overcook, turning once.
Cook's Tip: To broil, place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil flank steak 13 to 18 minutes for medium rare to medium doneness, turning once.
Recipe and photo courtesy of The Beef Checkoff www.BeefItsWhatsForDinner.com”
Nutrition information per serving, using beef flank steak, 1/4 of recipe: 251 calories; 10 g fat (4 g saturated fat; 4 g monounsaturated fat); 100 mg cholesterol;
107 mg sodium; 3 g carbohydrate; 0.3 g fiber; 36 g protein; 14.1 mg niacin; 0.8 mg vitamin B6; 2.0 mcg vitamin B12; 2.3 mg iron; 40.8 mcg selenium; 6.5 mg zinc; 136.2 mg choline.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium, zinc and choline; and a good source of iron.