If you think that a good juicy steak can’t be a part of a healthy diet, then I have a great recipe for you. While I think it’s probably wise to limit your red meat consumption to once, maybe twice per week, I do think that the flank steak is a great option if you are trying to shed some pounds and want some beef. Flank steak does have some saturated fat (like any red meat), however it has a LOT less than most other cuts.
Flank steak is pretty fibrous and has a lot less fat than say a ribeye or a chuck roast. Because of that, there are two key things that you need to do with it. First, it needs to marinate. I usually try to marinate mine at least 4- 6 hours, but ideally overnight. If you don’t marinate a flank steak it will be tough. Fact. We didn’t marinate it one time and quite honestly I didn’t think it was edible. Second, you need to cut it across the grain and we even lightly score it crosswise before marinating (you can see the scores in the picture pretty well.) If you do these two things I promise you that your flank steak will taste just as good as a strip steak or a ribeye. You also don’t want to overcook it – please leave a little pink if you know what is good for you and your steak:-)
We usually do an Asian style marinade like this which is wonderful and very versatile. I wanted to change things up a bit so I went with this recipe from Gourmet. It was still simple, but I wanted to use some of the rosemary that is still prospering in my garden so this was perfect! We let it marinate over night. We usually grill it (which is my favorite way to cook it), but since it was rainy out, we used my pampered chef grill pan. We didn’t get the grill marks we usually like, but it was still excellent and so flavorful!
So try a flank steak today. You will soon find that it is possible to enjoy a good steak without all the guilt!
Source: Gourmet via Epicurious
- 1 flank steak (mine was about 1.5 lbs)
- ⅓ cup white-wine vinegar
- ¾ cup olive oil
- 1½ tablespoons minced fresh rosemary
- 3 garlic cloves, minced
- 2 teaspoons salt
- 1 teaspoon black pepper
- Score the flank steak crosswise lightly with a knife. Mix together remaining ingredients and put the steak and marinade in a large resealable plastic bag. Seal steak and remove any air from the bag. Let marinate at least 6 hours and up to 1 day.
- Grill steaks over a medium hot grill. Cook about 12 minutes for medium rare and turn once during grilling.