Balsamic Marinated Flank Steak
Tangy balsamic vinegar makes this marinade. Mix in Dijon mustard, garlic and basil, pour over Flank Steak, then grill and serve with a variety of veggies for a simple, fresh meal.
Cook Time: 30 Minutes
Servings: 6
Ingredients: 7
Ingredients
Balsamic Marinade:
Preparation
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Step 1
Combine marinade ingredients in small bowl. Place beef Flank 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, turning occasionally.
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Step 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.
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Step 3
Season steak with salt and pepper, as desired. Carve steak crosswise into thin slices.
Nutrition Information
183 Calories
3g SAT FAT
24g PROTEIN
1.5 mg IRON
4.3 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 183 Calories; 81 Calories from fat; 9g Total Fat (3 g Saturated Fat; 4 g Monounsaturated Fat;) 42 mg Cholesterol; 66 mg Sodium; 1 g Total Carbohydrate; 0 g Dietary Fiber; 24 g Protein; 1.5 mg Iron; 6.8 mg NE Niacin; 0.5 mg Vitamin B6; 1.4 mcg Vitamin B12; 4.3 mg Zinc; 27.2 mcg Selenium.
This recipe is an excellent source of Protein, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium.
The Essential Ingredients
- Flank Steak: While flank steak can be tough, when prepared and cooked well, it’s one of the most flavorful. It’s ideal for marinades and is quick to cook. Pro tip: slicing against the grain keeps it tender and delicious. Perfect for stir fry or grilling.
- Balsamic Vinegar: A dark vinegar that originated in Italy. Made from grape juice aged in wooden barrels. Sweet tart taste.
- Olive Oil: A natural oil extracted from olives. It has a rich fruity flavor. Often used in marinades, cooking and dressings.
- Dijon Mustard: Originating from the region of Dijon, France, this mustard is made from crushed mustard seeds, wine and seasonings. It’s pale and grayish in color and known for its pungent flavor.
- Garlic: A flavorful bulb that is closely related to onions or leeks. Has a strong aroma and taste and is known for its culinary versatility.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
Frequently Asked Questions
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What is the best way to cook flank steak?
Quick, high heat cooking methods, like searing or grilling, are the best ways to cook flank steak so it develops a flavorful crust.
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What is a marinade?
A marinade is a seasoned liquid that combines fat, acid, salt, sugar and aromatics to add flavor and tenderize proteins or vegetables. Beef is typically marinated several hours or overnight to absorb flavor and tenderize.
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What are some common marinade mistakes?
Marinating is usually a fool-proof process, however here are common mistakes to avoid. Leaving beef in the marinade too long, using too much salt in the marinade, marinating in a metal container or freezing protein in the marinade.
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Do I need to discard the marinade?
Yes, for food safety and safe handling it’s recommended to discard any marinade that has been in contact with raw beef.
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