Shalene McNeill with the Texas Beef Council joined us to share a fabulous grilled flank steak recipe that you can enjoy this weekend!
Wine-Marinated Grilled Flank Steak
Makes 6 to 8 servings | Time: 30 to 35 min.
• 1 beef Flank Steak (about 1-1/2 to 2 pounds)
• Salt and pepper
o 1/3 cup dry red wine
o 1/4 cup chopped onion
o 2 tablespoons brown sugar
o 2 tablespoons reduced sodium or regular soy sauce
o 1 tablespoon fresh lime juice
o 1 tablespoon vegetable oil
o 1-1/2 teaspoons minced garlic
• Combine marinade ingredients in small bowl. Place beef steak and marinade in food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
• 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 and pepper, as desired.
Nutrition information per serving (1/6 of recipe): 186 calories; 7 g fat (3 g saturated fat; 3 g monounsaturated fat); 66 mg cholesterol; 150 mg sodium; 3 g carbohydrate; 0.1 g fiber; 24 g protein; 9.4 mg niacin; 0.5 mg vitamin B6; 1.4 mcg vitamin B12; 1.5 mg iron; 27.2 mcg selenium; 4.4 mg zinc; 91.1 mg choline.
Nutrition information per serving (1/8 of recipe): 140 calories; 6 g fat (2 g saturated fat; 2 g monounsaturated fat); 50 mg cholesterol; 113 mg sodium; 2 g carbohydrate; 0.1 g fiber; 18 g protein; 7.1 mg niacin; 0.4 mg vitamin B6; 1.0 mcg vitamin B12; 1.2 mg iron; 20.4 mcg selenium; 3.3 mg zinc; 68.3 mg choline.
This recipe is an excellent source of protein, niacin, vitamin B6, selenium and zinc; and a good source of vitamin B12 and choline.