Wine-Marinated Grilled Flank Steak

Total Recipe Time:  30 to 35 minutes

Marinade Time:  6 hours to overnight

Ingredients:

  • 1 beef flank steak (about 1-1/2-2 pounds)
  • Salt and pepper

Marinade:

  • 1/3 cup dry red wine
  • 1/4 cup chopped onion
  • 2 tablespoons brown sugar
  • 2 tablespoons reduced sodium or regular soy sauce
  • 1 tablespoon fresh lime juice
  • 1 tablespoon vegetable oil
  • 1-1/2 teaspoons minced garlic

Instructions:

  1. Combine marinade ingredients in small bowl. Place beef steak and marinade in food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
  2. Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (over medium heat on preheated gas grill, 16 to 21 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
  3. Carve steak across the grain into thin slices. Season with salt and pepper, as desired.

Nutrition information per serving, 1/6 of recipe: 186 calories; 7 g fat (3 g saturated fat; 3 g monounsaturated fat); 66 mg cholesterol; 150 mg sodium; 3 g carbohydrate; 0.1 g fiber; 24 g protein; 9.4 mg niacin; 0.5 mg vitamin B6; 1.4 mcg vitamin B12; 1.5 mg iron; 27.2 mcg selenium; 4.4 mg zinc; 91.1 mg choline.This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of choline.

Flat Iron Grill with Red Pepper-Mango Salsa

Cut: Flat Iron / Top Blade Steak
Preparation Time: 15 Minutes
Cook Time: 25 minutes

Main Ingredients:

  •  1-1/2 to 2 pounds flat iron (top blade) steaks, cut 1-inch thick

Red Pepper Mango Salsa:

  • 2 fresh mangoes, peeled, diced
  • 1 red bell pepper, diced (1/4-inch)
  • 1 jalapeno pepper, seeded, minced
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon salt

Honey-Lime Glaze:

  • 2 tablespoons honey
  • 2 tablespoons fresh lime juice
  • 1 teaspoon ground cumin
  • 1 teaspoon dry mustard
  • 1/2 teaspoon salt

Instructions:

  1. Combine glaze ingredients in small bowl. Combine salsa ingredients in medium bowl.
  2. Place beef steaks on grid over medium, ash-covered coals. Grill, covered, 10 to 14 minutes for medium rare to medium doneness, turning occasionally. Brush with glaze during grilling.
  3. Remove steaks when instant-read thermometer registers 140F for medium rare; 155F for medium. Tent loosely with aluminum foil; let stand 10 minutes. (Temperature will continue to rise to 145F for medium rare; 160F for medium.) Carve across the grain into thin slices. Serve with salsa. Makes 6 to 8 servings.