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Yields:
4 servings
Prep Time:
5 mins
Cook Time:
10 mins
Meal Type:
Main Dishes
Rating:
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Marinated Flank Steak

Delicious (and affordable) marinated flank steak frequently used in Asian and Chinese cuisine for stir-fry's.

Ingredients

Directions

  1. Grind peppercorns and cumin seeds (in mortar and pestle, coffee grinder, Magic bullet or use pre-ground if you have too.)
  2. Combine remaining ingredients in blender. Blend well and pour over flank steak in ziploc bag.
  3. Allow to marinate at least 3 hours (preferably overnight).
  4. Pre-heat grill to medium-high heat. Oil the grate to prevent sticking.
  5. Remove meat from marinade and discard marinade and juices. Grill meat for about 5 minutes per side, or until you achieve desired doneness.
  6. Note: if you like your meat a bit on the rare side, try this method. Heat grill to as high as it will go (850 °F (450 °C) ). Throw the meat on for 90-120 seconds. Flip and cook for another 90-120 seconds. Now turn of all the heat and allow to cook for another 4-6 minutes. If your flank has a thicker middle; pound out the meat to a consistent thickness so that everything cooks to the same doneness.
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Reviews 
This looks similar to my mom's old recipe--we used oil, lemon juice & garlic only, & scored the steak as well. I think the amt of oil leads to the high fat content, so I would see how much gets poured off, & take the difference between that & 1/4 cup to calculate the actual amt of oil on the steak.
21 Nov 11 by member: Mcat62

     
 

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Nutrition summary:

There are 302 calories in 1 serving of Marinated Flank Steak.
Calorie break-down: 66% fat, 2% carbs, 32% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 196
Calories 302
 
% Daily Values*
Total Fat 21.78g 34%
  Saturated Fat 5.253g 26%
  Polyunsaturated Fat 1.762g  
  Monounsaturated Fat 13.241g  
Cholesterol 40mg 13%
Sodium 64mg 3%
Potassium 396mg  
Total Carbohydrate 1.49g 0%
  Dietary Fiber 0.1g 0%
  Sugars 0.14g  
Protein 24.32g  
 
Vitamin A 0% Vitamin C 2%
Calcium 4% Iron 13%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
15%
of RDI*
(302 calories)
15% of RDI
Calorie Breakdown:
 
Carbohydrate (2%)
 
Fat (66%)
 
Protein (32%)
Carbohydrates, 1.49g (2%) Fat, 21.78g (66%) Protein, 24.32g (32%)
* Based on a RDI of 2000 calories