Prep Time: 5 mins
Cook Time: 10 mins
Rating:
fatsecret members overall average rating
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Delicious (and affordable) marinated flank steak frequently used in Asian and Chinese cuisine for stir-fry's.
Ingredients
Directions
- Grind peppercorns and cumin seeds (in mortar and pestle, coffee grinder, Magic bullet or use pre-ground if you have too.)
- Combine remaining ingredients in blender. Blend well and pour over flank steak in ziploc bag.
- Allow to marinate at least 3 hours (preferably overnight).
- Pre-heat grill to medium-high heat. Oil the grate to prevent sticking.
- Remove meat from marinade and discard marinade and juices. Grill meat for about 5 minutes per side, or until you achieve desired doneness.
- 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.
86 members have added this recipe to their cookbook.
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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:
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There are 302 calories in 1 serving of Marinated Flank Steak. |
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Calorie break-down: 66% fat, 2% carbs, 33% protein. |
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Nutrition Facts
Amount Per Serving
Calories
302
% Daily Values*
Total Fat
21.78g
28%
Saturated Fat
5.253g
26%
Trans Fat
0g
Polyunsaturated Fat
1.762g
Monounsaturated Fat
13.241g
Cholesterol
40mg
13%
Sodium
64mg
3%
Total Carbohydrate
1.49g
1%
Dietary Fiber
0.1g
0%
Sugars
0.14g
Protein
24.32g
Vitamin D
-
Calcium
38mg
3%
Iron
2.24mg
12%
Potassium
396mg
8%
Vitamin A
0mcg
0%
Vitamin C
1.2mg
1%
15%
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of RDI*
(302 calories)
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Calorie Breakdown:
Carbohydrate (1%)
Fat (66%)
Protein (33%)
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* Based on a RDI of 2000 calories
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