Marinated Flank Steak

4.3
(49)

A South Beach Diet combination of Mediterranean flavors puts the fire into grilled flank steak, making Phase 1 a piece of cake.

Servings:
6
Yield:
6 servings

Ingredients

  • 1 small red onion, quartered

  • cup balsamic vinegar

  • ¼ cup capers, drained

  • 2 tablespoons chopped fresh oregano

  • 3 cloves garlic, minced

  • 1 ½ pounds flank steak

  • ¼ teaspoon salt

  • ¼ teaspoon coarsely ground black pepper

Directions

  1. Sliver one-quarter of the onion and set aside. Chop the rest of the onion. Mix it in a bowl with the vinegar, capers, oregano, and garlic. Combine 1/4 cup of this mixture with the slivered onions and set aside.

  2. Sprinkle both sides of the steak with the salt and pepper; prick well with a fork. In a large zip-top food-storage bag, combine the steak with the remaining onion mixture. Marinate for 1 hour or overnight.

  3. Heat the grill or the broiler, positioning the oven broiler rack so that the meat on the rack in the pan is 4 inches from the heat source. Remove the meat from the marinade, and place on the grill over direct heat or on an oven rack set in the broiler pan. Discard the marinade. Grill or broil for 4 to 5 minutes per side for medium-rare. Let stand for 5 minutes before slicing.

  4. Place the meat on a platter and pour the reserved onion mixture over the steak.

Note

This recipe is optimal for Phase 1 of the South Beach Diet.

Copyright(C) 2003 Waterfront Media, Inc. All rights reserved.

Nutrition Facts (per serving)

149 Calories
8g Fat
4g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 149
% Daily Value *
Total Fat 8g 11%
Saturated Fat 4g 18%
Cholesterol 36mg 12%
Sodium 306mg 13%
Total Carbohydrate 4g 2%
Dietary Fiber 0g 1%
Total Sugars 3g
Protein 14g
Vitamin C 3mg 13%
Calcium 21mg 2%
Iron 2mg 11%
Potassium 211mg 4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.