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. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • 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, 1/4 teaspoon of the pepper and 1/8 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.

  • Remove from the refrigerator 15 minutes before cooking. Drain steak, discarding marinade. Lightly coat tomato and onion slices with cooking spray.

  • 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 degrees F), turning once halfway through grilling.

  • Transfer steak to a cutting board; cover with foil and let stand for 10 minutes. Thinly slice steak across the grain.

  • To serve, divide tomato and onion slices among four serving plates. Sprinkle with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Drizzle with remaining 1 tablespoon olive oil. Serve with lemon wedges to squeeze over vegetables. Serve with sliced steak.

Nutrition Facts

242 calories; total fat 10.6g 16% DV; saturated fat 3g; cholesterol 70mg 23% DV; sodium 262mg 10% DV; potassium 677mg 19% DV; carbohydrates 10.5g 3% DV; fiber 1.3g 5% DV; sugar 8g; protein 25.4g 51% DV; exchange other carbs 1; vitamin a iu 513IU; vitamin c 13mg; folate 30mcg; calcium 55mg; iron 2mg; magnesium 52mg.

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Rating: 5 stars
Very tasty! Excellent combination! Read More