Recipe Wednesday (Jan 8, 2014)
Tomato-Herb Marinated Flank Steak
From EatingWell: July/August 2009
In this recipe, we make a dual-purpose sauce from garden-fresh tomatoes, shallot, marjoram and rosemary. We use half the sauce to marinate the steak and use the other half as a basting sauce. Pasture-raised, grass-fed beef is gentler on the environment, free from growth-promoting hormones and typically lower in fat and calories than grain-fed beef. Marinating grass-fed beef for a full day helps make it tender. Look for it at natural-foods markets or find it online.
6 servings | Active Time: 35 minutes | Total Time: 4 hours 35 min6 servingsutes (including 4 hours marinating time)
1 medium tomato, chopped
1 shallot, peeled and quartered
1/4 cup red-wine vinegar
2 tablespoons chopped fresh marjoram
1 tablespoon chopped fresh rosemary
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 pounds flank steak, preferably grass-fed, trimmed
Puree tomato, shallot, vinegar, marjoram, rosemary, salt and pepper in a blender until smooth. Set aside 1/2 cup, covered, in the refrigerator. Scrape the remaining puree into a large, sealable plastic bag. Add steak and turn to coat. Refrigerate for 4 hours or up to 24 hours.
Preheat grill to medium-high. Remove the steak from the marinade (discard the marinade). Oil the grill rack (see Tip). Grill the steak 4 to 5 minutes per side for medium-rare or 6 to 7 minutes per side for medium, turning once and brushing the cooked side with some of the reserved sauce. When the steak is cooked, turn it over again and brush with more sauce. Transfer to a clean cutting board and let rest for 5 minutes. Thinly slice the steak crosswise and serve with any remaining sauce spooned on top.
Per serving : 169 Calories; 7 g Fat; 3 g Sat; 3 g Mono; 47 mg Cholesterol; 1 g Carbohydrates; 24 g Protein; 0 g Fiber; 275 mg Sodium; 440 mg Potassium
Exchanges: 3 lean meat
Tips & Notes
Make Ahead Tip: Marinate steak for up to 24 hours.
Kitchen Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)