Molasses-Mustard Marinated Flank Steak with Grilled Tomatoes & Onions

Molasses-Mustard Marinated Flank Steak with Grilled Tomatoes & Onions

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From: Diabetic Living Magazine

Molasses and mustard make a scrumptiously sweet and spicy marinade for this flank steak recipe. Served alongside grilled tomato and onion slices, this meal is sure to please everyone at your table.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 pound beef flank steak
  • ⅓ cup molasses
  • 2 tablespoons spicy brown mustard
  • 2 tablespoons olive oil, divided
  • 1 tablespoon water
  • 2 cloves garlic, minced
  • ¼ teaspoon caraway seeds, crushed
  • ½ teaspoon freshly ground pepper, divided
  • ⅛ teaspoon salt plus ¼ teaspoon, divided
  • 2 medium tomatoes, cored and cut into 1-inch thick slices
  • 1 medium red onion, cut into ½-inch thick slices
  • Cooking spray
  • 4 lemon wedges

Preparation

  • Prep

  • Ready In

  1. Trim fat from steak. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a large self-sealing plastic bag. Whisk together molasses, mustard, 1 tablespoon of the oil, the water, garlic, caraway seeds, ¼ teaspoon of the pepper and ⅛ teaspoon salt in a small bowl. Add to bag with steak. Seal bag and turn to coat steak with marinade. Marinate steak in the refrigerator for 4 to 24 hours, turning bag occasionally.
  2. Remove from the refrigerator 15 minutes before cooking. Drain steak, discarding marinade. Lightly coat tomato and onion slices with cooking spray.
  3. For a charcoal or gas grill, place steak, tomato and onion slices on the rack of a covered grill directly over medium coals. Grill tomato slices for 4 to 6 minutes or until just browned, turning once. Grill onion slices 8 to 10 minutes or until just tender, turning once. Grill steak for 15 to 18 minutes for medium doneness (160°F), turning once halfway through grilling.
  4. Transfer steak to a cutting board; cover with foil and let stand for 10 minutes. Thinly slice steak across the grain.
  5. To serve, divide tomato and onion slices among four serving plates. Sprinkle with remaining ¼ teaspoon salt and remaining ¼ teaspoon pepper. Drizzle with remaining 1 tablespoon olive oil. Serve with lemon wedges to squeeze over vegetables. Serve with sliced steak.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 242 calories; 11 g fat(3 g sat); 1 g fiber; 10 g carbohydrates; 25 g protein; 30 mcg folate; 70 mg cholesterol; 8 g sugars; 513 IU vitamin A; 13 mg vitamin C; 55 mg calcium; 2 mg iron; 262 mg sodium; 677 mg potassium
  • Nutrition Bonus: Vitamin C (22% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 3 lean protein, 1 fat, 1 vegetable, ½ other carbohydrate

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