SOUTH BEACH MARINATED FLANK STEAK
Make and share this South Beach Marinated Flank Steak recipe from Food.com.
Provided by Tarbean
Categories Steak
Time 30m
Yield 6 serving(s)
Number Of Ingredients 8
Steps:
- Sliver 1/4 of the onion and set aside. Chop the rest of the onion. Mis it in a bowl with the vinegar, capers, oregano, and garlic. Combine 1/4 cup of this mixture with the slivered onions and set aside.
- Sprinkle both sides of the steak with teh salt and pepper; prick well with a fork. In a large zip-top bag, comvine the steak with the remaining onion mixture. Marinate for 1 hour to overnight.
- Heat the grill or broiler, positioning the oven brioler rack so that the meat on the rack in the pan is 4" fromt he heat source. Removethe meat from the marinade, and place on grill over direct heat or on an oven rack set in the broiler pan. Discard marinade. Grill or broil for 4-5 min per side for med rare. Let stand 5 min before slice.
- Place meat on a platter and pour the reserved onion mixture over the steak.
CHILE-RUBBED STEAK WITH CREAMED CORN
Provided by Food Network Kitchen
Categories main-dish
Time 35m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Preheat the broiler. Combine the chile powder, sugar and1 teaspoon each salt and pepper in a small bowl. Brush the steak all over with 1 tablespoon olive oil, then rub the spice blend on both sides. Transfer to a broiler pan; let sit 10 minutes.
- Meanwhile, heat the remaining 1 tablespoon olive oil in a medium saucepan over medium-high heat. Add the onion and peppers and cook, stirring occasionally, until the onion is translucent, about 4 minutes. Add the frozen corn; cook, stirring, 2 minutes. Reduce the heat to medium and add the evaporated milk. Cook until thick and creamy, about 7 minutes. Season with salt and pepper.
- Broil the steak 3 to 4 minutes per side for medium rare. Transfer to a cutting board and let sit 5 to 10 minutes, then slice against the grain. Serve the steak with the creamed corn; sprinkle with the scallions and serve with lime wedges.
Nutrition Facts : Calories 452 calorie, Fat 22 grams, SaturatedFat 8 grams, Cholesterol 76 milligrams, Sodium 633 milligrams, Carbohydrate 23 grams, Fiber 4 grams, Protein 40 grams
CHILI-LIME FLANK STEAK
Give your flank steak a sweet and spicy kick with a delicious rub made from a blend of different chili powders, cumin, brown sugar and thyme. Finish it off with a squeeze of fresh lime when it comes off the grill.
Provided by Food Network Kitchen
Categories main-dish
Time 1h10m
Yield 6 servings
Number Of Ingredients 9
Steps:
- Grate the zest of 1 lime; cut the lime in half. Combine zest with the chili powder, brown sugar, thyme, cumin, chipotle powder, 1/2 teaspoon salt and a few grinds of pepper in a small bowl. Squeeze the zested lime over the steak and use the lime halves to rub the juice into the meat. Rub the spice mixture on both sides of the steak. Let stand at room temperature, 30 minutes.
- Meanwhile, preheat a grill to medium high. Brush the grates with vegetable oil. Grill the steak until well browned, about 8 minutes. Flip and grill until a thermometer inserted sideways into the center registers 130 degrees F to 140 degrees F, 5 to 7 more minutes for medium rare (the thinner edges of the steak will be cooked to medium).
- Transfer to a cutting board and let rest 10 minutes. Season with salt and thinly slice against the grain. Serve with lime wedges.
CUMIN-CHILI SPICED FLANK STEAK
This is a wonderful steak to share with friends and family. They'll rave about the sizzling grilled flank steak served with flavorful jalapeno and tomato salsa and couscous. -Yvonne Starlin, Hermitage, Tennessee
Provided by Taste of Home
Categories Dinner
Time 55m
Yield 4 servings.
Number Of Ingredients 14
Steps:
- Preheat broiler. Place the first 5 ingredients in a greased 15x10x1-in. baking pan. Toss with 1 tablespoon oil, 1/4 teaspoon salt and 1/4 teaspoon pepper. Broil 4 in. from heat 10-12 minutes or until vegetables are tender and begin to char, turning once. , Meanwhile, mix salt, pepper, cumin, chili powder and the remaining oil; rub over both sides of steak. Grill, covered, over medium heat or broil 4 in. from heat 6-9 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°). Let stand 5 minutes., For salsa, chop broiled onion and jalapenos; place in a small bowl. Stir in tomatoes and lime juice. Thinly slice steak across the grain; serve with salsa, broiled peppers, couscous and lime wedges.
Nutrition Facts : Calories 359 calories, Fat 20g fat (6g saturated fat), Cholesterol 81mg cholesterol, Sodium 562mg sodium, Carbohydrate 10g carbohydrate (5g sugars, Fiber 3g fiber), Protein 35g protein.
CHILI-STUFFED FLANK STEAK
Flank steak is a budget-friendly cut of beef that can be grilled like more expensive steaks because you tenderize the meat as you slice it. To save time, ask the butcher at the store to cut a pocket in the flank steak for you. Then, just stuff it with some canned chili and diced green chilies, rub it with a little chili powder, and brush it with some barbeque sauce right before it's done grilling. Once grilled, cut the steak in thin slices against the grain and you will have a hearty main dish that melts in the mouth. Note: use a little bit of vegetable or canola oil to rub on the surface of the steak before you grill to keep it from sticking.
Provided by cannedfood
Categories < 15 Mins
Time 15m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Heat a grill to high heat.
- Place the flank steak on a sheet of heavy duty foil and fill the pocket of the flank steak with chili and diced chilies. Secure the opening of the flank steak with a skewer. Rub the surface of the steak with a thin film of oil (about 2 teaspoons) and season with the chili powder.
- Clean the grill grate with a metal brush and rub with oil. Put the steak on the grill, cover, and grill to medium-rare, about 8 minutes, turning once halfway through. Coat the flank steak with barbecue sauce and grill another minute on each side.
- Remove skewer, and cut flank steak in thin slices against the grain and serve.
- Nutritional Information Per Serving(including 2 teaspoons oil): Calories 380; Total fat 16g; Saturated fat 4.5g; Cholesterol 65mg; Sodium 470mg; Carbohydrate 19g; Fiber 7g; Protein 40g; Vitamin A 20%DV*; Vitamin C 15%DV; Calcium 6%DV; Iron 25%DV.
- *Daily Value.
Nutrition Facts : Calories 398.9, Fat 18.2, SaturatedFat 6.5, Cholesterol 77, Sodium 1239.5, Carbohydrate 21.4, Fiber 5.8, Sugar 4.2, Protein 38
CHILI FLANK STEAK
I started making this recipe when we moved from Idaho to Kentucky. It gets so hot here that we use our outdoor grill as often as possible to keep the kitchen cool. My husband loves this juicy steak and its tasty sauce. I like that I can have it ready to marinate in no time. -Karma Henry, Glasgow, Kentucky
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4-6 servings.
Number Of Ingredients 8
Steps:
- In a bowl, combine the first seven ingredients. Pour half of the marinade into a shallow dish; add the steak and turn to coat. Cover and refrigerate for 8 hours or overnight, turning occasionally. Cover and refrigerate remaining marinade., Drain and discard marinade from steak. Grill steak, covered, over medium-hot heat for 6-10 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°). Serve with reserved marinade.
Nutrition Facts :
SOUTH BEACH BROILED FLANK STEAK
Make and share this South Beach Broiled Flank Steak recipe from Food.com.
Provided by Tarbean
Categories Steak
Time 25m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Place the steak in a 13"x9" glass baking dish. Combine the tomato juice, Worcestershire sauce, onion, lemon juice, garlic, pepper, and salt. Pour the mixture over the steak. Cover and refrigerate for 2 hours, turning once.
- Place the steak on the broiler rack and brush with the marinade. Broil 3" from heat for 5 minute Turn, brush with the marinade, and broil for 3 min til thermometer registers 145 for med-rare.
- To serve, cut diagonally across the grain into thin slices.
Nutrition Facts : Calories 307.4, Fat 14.1, SaturatedFat 5.9, Cholesterol 69.7, Sodium 415.5, Carbohydrate 7.1, Fiber 0.5, Sugar 3.6, Protein 36.6
SOUTH BEACH PHASE 1 CHILI RECIPE - (3.9/5)
Provided by á-4833
Number Of Ingredients 10
Steps:
- Brown beef and diced onion. Drain off grease. Add other ingredients and bring to a boil. Turn down the heat and simmer for at least 15 min. Can also make in crockpot on low for hours.
GRILLED FLANK STEAK WITH SUMMER RELISH
My garden produces a nice harvest of tomatoes, scallions, corn, garlic and poblanos, so that's what I use to make relish for this tasty steak. -Brenda Washnock, Negaunee, Michigan
Provided by Taste of Home
Categories Dinner
Time 45m
Yield 4 servings.
Number Of Ingredients 14
Steps:
- Mix garlic, salt, rosemary and oil; rub over both sides of steak. Let stand at least 30 minutes. Meanwhile, brush corn, onions, tomatoes and poblano with 1 tablespoon oil. Grill, covered, over medium-high heat 5-10 minutes or until vegetables are charred and tender, turning occasionally., Grill steak, covered, over medium heat 5-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°). Let stand 5 minutes., When corn is cool enough to handle, cut kernels from cobs; place in a large bowl. Remove skin and seeds from tomatoes and poblano. Chop onions, tomatoes and poblano; add to bowl. Gently stir in avocado, vinegar, salt and remaining oil. Thinly slice steak across the grain. Serve with relish.
Nutrition Facts : Calories 547 calories, Fat 30 g fat (8 g saturated fat), Cholesterol 81 mg cholesterol, Sodium 907 mg sodium, Carbohydrate 36 g carbohydrate (12 g sugars, Fiber 7 g fiber), Protein 39 g protein.
CHILI RUBBED FLANK STEAK
Did you know that Christopher Columbus brought the first chili pepper to Europe from the New World? This is Texas style cookin'! You can use a spoon or spatula to put on the rub to avoid getting the spicy rub all over your hands. If chipotles are not available, you can use jalapenos or other red chilis. This is great served with Lone Star coleslaw and jalapeno cornbread.
Provided by Sharon123
Categories Steak
Time 25m
Yield 8 serving(s)
Number Of Ingredients 8
Steps:
- Place the garlic, cumin, and cilantro in a food processor and blend till coarsely chopped.
- Add the chilis(this will be quite spicy-use less if desired), olive oil, salt, and pepper and process until smooth.
- Rub the chili mixture onto the steak. Let the steak stand at room temperature 2-3 hours(or in the refrigerator overnight). If you refrigerate, allow the meat to come to room temperature before grilling.
- Grill over a hot falme for about 5 minutes per side for medium rare, a few minutes longer for well done. Enjoy!
Nutrition Facts : Calories 418.2, Fat 22.3, SaturatedFat 8.3, Cholesterol 154.2, Sodium 415.8, Carbohydrate 3.2, Fiber 0.5, Sugar 1.3, Protein 48.8
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