There are three components of a perfect grilled flank steak: 1) The marinade. Use your favorite or try mine below. 2) The cooking temperature. You don’t want the grill to be too high, lest you burn the marinade, which can make it bitter, nor too low, or the meat will dry out. Start with high heat and then, after a few minutes, drop the heat to medium. 3) Basting. It takes a bit of energy and sweat, but it’s worth the effort. Any leftover steak can be used in salads, fajitas, tacos, or sandwiches. The grilled sweet onions are a lovely add-on, but if you don’t have the time, skip them. By the way, the onions go with grilled chicken or just about anything else.
- 3 tablespoons lite soy sauce
- 1 tablespoon hoisin sauce
- 1 tablespoon water
- 2 tablespoons honey
- 1 teaspoon garlic powder
- 1 teaspoon toasted sesame oil
- Freshly ground pepper, to taste
- 2 large sweet onions (such as Vidalia, Walla Walla, or Maui), cut crosswise into ½-inch-(1.25 cm) thick slices, keeping the slices intact
- Canola oil cooking spray
- 1 tablespoon Dijon mustard
- 2 tablespoons honey
- 1 tablespoon Worcestershire sauce
- Salt and freshly ground pepper, to taste
One 2- to 3-pound (1 to 1.5 kilo) flank steak, trimmed of all visible fat
- To make the marinade, in a Pyrex baking dish, combine all of the ingredients and whisk until blended.
- With a sharp knife, lightly score both sides of the flank steak, only about 1/8 inch (3 mm) deep, in a crisscross pattern. Then poke the steak all over with a fork to allow the marinade to seep in. Place the steak in the baking dish or bag and turn to coat both sides. Cover with plastic wrap if using a baking dish, and refrigerate for at least 1 hour, and up to 12 hours.
- To prepare the onions for grilling, run 1 or 2 soaked bamboo skewers through each onion slice to keep it intact as it cooks. Spray both sides of the onions with cooking spray, and place the onions on a baking sheet. Combine the Dijon mustard, honey, and Worcestershire sauce in a small bowl, mix well, and set aside.
- For a charcoal grill: Light a chimney starter filled with charcoal briquettes. When the coals are hot, spread them evenly over the bottom of the grill and set the cooking grate in place. Cover and heat until hot, about 5 minutes. For a gas grill: Turn all the burners to high, cover, and heat until hot, about 15 minutes.
- Have a platter ready for the cooked steaks. Oil the grill grate, increase the heat to high, and grill the steak for 2 minutes on each side (reserve the marinade). Then reduce the heat to medium and continue to cook to the desired doneness, basting every now and then with the marinade, and closing the lid as necessary, about 5 minutes per side, depending on the thickness. Transfer the steak to a carving board, cover it with foil, and allow it to rest for 5 minutes.
- While the steak rests, place the onions on the grill and cook over medium heat until they begin to pick up grill marks and turn light golden, about 5 minutes on each side. As the onions cook, brush them with the mustard mixture and cook until the glaze starts to bubble. Transfer the onions to a plate and cover with foil to keep warm.
- To serve, using a very sharp knife, cut the steak across the grain into the desired thickness. Serve with any of the optional accompaniments.
282 Calories In
Protein: 26 g; Carbohydrates: 21 g; Fat: 10 g; Fiber: 1 g; Sodium: 453 mg; Carb Choices: 1½; Diabetic Exchange: 3 Lean Meat, 1 Starch, 1 Vegetable
282 Calories Out
Women: Walk: 69 minutes; Jog: 32 minutes
Men: Walk: 58 minutes; Jog: 27 minutes
From The Calories In Calories Out Cookbook.