Broiled Flank Steak

[BethB]

My husband (he's cook, not me) made this the other night, it was really really good!

Broiled Flank Steak - From Cook Healthy/Cook Quick

Prep Time: 15 min
Marinating Time: 30 min
Cooking Time: 10 minutes
Yield: 4 servings

1 (1-pound) lean flank steak
3 T - red wine vinegar
1-1/2 T – low-sodium soy sauce
2 t – dry mustard
1 t – chili powder
2 t – honey
1/4 t – pepper
1 clove garlic, crushed

1/4 cup plain nonfat yogurt
2 t – Dijon mustard

Vegetable cooking spray


1. Trim fat from steak. Score steak diagonally across the grain in a diamond design at 1-inch intervals on both sides. Place steak in a heavy-duty, zip-top plastic bag. Combine vinegar and next 6 ingredients; pour evenly over meat. Seal bag, and shake until steak is well coated. Marinate in refrigerator 30 minutes, turning bag occasionally. (If desired, you can marinate this recipe overnight to ensure an even more tender steak.)

2. Combine yogurt and mustard in a small bowl; cover and chill 30 minutes. (Note this intense flavor will mellow!) (Also, don't skip this sauce, it really makes the steak.)

3. Remove steak from marinade, reserving 2 tablespoons marinade. Place steak on rack of a broiler pan coated with cooking spray. Broil 5-1/2 inches from heat (with electric oven door partially opened) 5 minutes on each side or to desired degree of doneness, basting frequently with reserved marinade. Slice steak diagonally across grain into 1/4-inch-thick slices. Serve with mustard mixture.


Calories 229
Fat 13.2g (Sat Fat 5.5g)
Carbohydrate 3.2g
Fiber 0.1g
Protein 22.6g
Cholesterol 60mg
Sodium 195mg

[ccamp]

Originally Posted by BethB

My husband (he's cook, not me) made this the other night, it was really really good!

Broiled Flank Steak - From Cook Healthy/Cook Quick

Prep Time: 15 min
Marinating Time: 30 min
Cooking Time: 10 minutes
Yield: 4 servings

1 (1-pound) lean flank steak
3 T - red wine vinegar
1-1/2 T – low-sodium soy sauce
2 t – dry mustard
1 t – chili powder
2 t – honey
1/4 t – pepper
1 clove garlic, crushed

1/4 cup plain nonfat yogurt
2 t – Dijon mustard

Vegetable cooking spray


1. Trim fat from steak. Score steak diagonally across the grain in a diamond design at 1-inch intervals on both sides. Place steak in a heavy-duty, zip-top plastic bag. Combine vinegar and next 6 ingredients; pour evenly over meat. Seal bag, and shake until steak is well coated. Marinate in refrigerator 30 minutes, turning bag occasionally. (If desired, you can marinate this recipe overnight to ensure an even more tender steak.)

2. Combine yogurt and mustard in a small bowl; cover and chill 30 minutes. (Note this intense flavor will mellow!) (Also, don't skip this sauce, it really makes the steak.)

3. Remove steak from marinade, reserving 2 tablespoons marinade. Place steak on rack of a broiler pan coated with cooking spray. Broil 5-1/2 inches from heat (with electric oven door partially opened) 5 minutes on each side or to desired degree of doneness, basting frequently with reserved marinade. Slice steak diagonally across grain into 1/4-inch-thick slices. Serve with mustard mixture.


Calories 229
Fat 13.2g (Sat Fat 5.5g)
Carbohydrate 3.2g
Fiber 0.1g
Protein 22.6g
Cholesterol 60mg
Sodium 195mg

thanks i'll give a go....