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Yields:
4 servings
Prep Time:
5 mins
Cook Time:
10 mins
Meal Type:
Main Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

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, 33% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
302
 
% Daily Values*
Total Fat
21.78g
34%
Saturated Fat
5.253g
26%
Trans Fat
-
Polyunsaturated Fat
1.762g
Monounsaturated Fat
13.241g
Cholesterol
40mg
13%
Sodium
64mg
3%
Total Carbohydrate
1.49g
0%
Dietary Fiber
0.1g
1%
Sugars
0.14g
Protein
24.32g
Vitamin D
-
Calcium
150mg
15%
Iron
9.18mg
51%
Potassium
396mg
11%
Vitamin A
50IU
1%
Vitamin C
4.8mg
8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
15%
of RDI*
(302 calories)
15% of RDI
Calorie Breakdown:
 
Carbohydrate (1%)
 
Fat (66%)
 
Protein (33%)
* Based on a RDI of 2000 calories


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