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Yields:
4 serving(s)
Preparation Time:
5 mins
Cooking Time:
10 mins
Meal type:
Main Dishes
Rating:
Average FatSecret member ranking FatSecret Members Average Rating
by member: ashleymritchey

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.
86 members have added this recipe to their cookbook.
 

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.
user vote
21 Nov 11 by member: Mcat62

     
 

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Nutritional Summary:

There are 302 calories in 1 serving of Marinated Flank Steak.
Calorie Breakdown: 66% fat, 2% carbs, 33% prot.

Nutrition Facts
Serving Size
per serve
per serve
Energy
1263 kj
302 kcal
Protein
24.32g
Fat
21.78g
Saturated Fat
5.253g
Trans Fat
0g
Polyunsaturated Fat
1.762g
Monounsaturated Fat
13.241g
Cholesterol
40mg
Carbohydrates
1.49g
Sugar
0.14g
Fibre
0.1g
Sodium
64mg
Potassium
396mg
15%
of RDI*
(302 cal)
15% RDI
Calorie Breakdown:
 
Carbohydrate (1%)
 
Fat (66%)
 
Protein (33%)
*Based on an RDI of 2000 calories

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