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Marinated Flank Steak

Rated as 4.33 out of 5 Stars

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

servings 149 cals
Original recipe yields 6 servings

Directions

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  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.

Footnotes

  • Note
  • This recipe is optimal for Phase 1 of the South Beach Diet.
  • Copyright© 2003 Waterfront Media, Inc. All rights reserved.
  • See more from The South Beach Diet Online.

Nutrition Facts


Per Serving: 149 calories; 8.3 g fat; 4.2 g carbohydrates; 13.9 g protein; 36 mg cholesterol; 306 mg sodium. Full nutrition

Reviews

Read all reviews 36
  1. 49 Ratings

  2.  
    Rated as 5 out of 5 Stars
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    Rated as 4 out of 5 Stars
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    Rated as 3 out of 5 Stars
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    Rated as 2 out of 5 Stars
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    Rated as 1 out of 5 Stars
Most helpful positive review

Well, I give the MARINADE four stars. The flank steak was too tough, so next time I would use a more tender cut. I even marinaded the steak for more than 24 hours in hopes of making it more te...

Most helpful critical review

I liked the lightness of the flavour in this recipe. My boyfriend didn't like the combination of the red onion and the capers but I love capers and thought the taste was fine. The timing was p...

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Well, I give the MARINADE four stars. The flank steak was too tough, so next time I would use a more tender cut. I even marinaded the steak for more than 24 hours in hopes of making it more te...

I liked the lightness of the flavour in this recipe. My boyfriend didn't like the combination of the red onion and the capers but I love capers and thought the taste was fine. The timing was p...

I am on the South Beach Diet so in looking for recipes I came accross this one. Delicious. Even my picky 5 year old liked it. (First time she ate red meat. I will definatly make this again.

This was very simple to prepare, i just so happened to have capers in the house. I did add olive oil, for no other reason than i felt like it. I marinated over night but i didn't find the mari...

This recipe was easy and delicious. I left out the capers, marinated about 7 hours and cooked it on my Forman for 5 minutes(med-rare to med). The flank steak melted in my mouth.

This was simple and delicious. I used a fork to poke some holes in the steak (I actually used london broil) and then poured the marinade over, making sure it was thoroughly coated, then marinat...

Oh my. I make my flank steak with this all the time now. It is WONDERFUL!!!

I thought this was alright. Instead of using flank steak, I made the mistake of using a good cut of Beef Top Sirlon. The marinade did not make enough to endulged the entire steaks. I also did no...

Excellent!! Excellent! Melted in your mouth!!