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Tomato-Herb Marinated Flank Steak

:  July/August 2009

Your rating: None Average: 4 (15 votes)

In this recipe, we make a dual-purpose sauce from garden-fresh tomatoes, shallot, marjoram and rosemary. We use half the sauce to marinate the steak and use the other half as a basting sauce. Pasture-raised, grass-fed beef is gentler on the environment, free from growth-promoting hormones and typically lower in fat and calories than grain-fed beef. Marinating grass-fed beef for a full day helps make it tender. Look for it at natural-foods markets or find it online.


Tomato-Herb Marinated Flank Steak Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 medium tomato, chopped
  • 1 shallot, peeled and quartered
  • 1/4 cup red-wine vinegar
  • 2 tablespoons chopped fresh marjoram
  • 1 tablespoon chopped fresh rosemary
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 1/2 pounds flank steak, preferably grass-fed, trimmed

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Preparation

  1. Puree tomato, shallot, vinegar, marjoram, rosemary, salt and pepper in a blender until smooth. Set aside 1/2 cup, covered, in the refrigerator. Scrape the remaining puree into a large, sealable plastic bag. Add steak and turn to coat. Refrigerate for 4 hours or up to 24 hours.
  2. Preheat grill to medium-high. Remove the steak from the marinade (discard the marinade). Oil the grill rack (see Tip). Grill the steak 4 to 5 minutes per side for medium-rare or 6 to 7 minutes per side for medium, turning once and brushing the cooked side with some of the reserved sauce. When the steak is cooked, turn it over again and brush with more sauce. Transfer to a clean cutting board and let rest for 5 minutes. Thinly slice the steak crosswise and serve with any remaining sauce spooned on top.

Tips & Notes

  • Make Ahead Tip: Marinate steak for up to 24 hours.
  • Kitchen Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition

Per serving: 169 calories; 7 g fat ( 3 g sat , 3 g mono ); 47 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 24 g protein; 0 g fiber; 275 mg sodium; 440 mg potassium.

Nutrition Bonus: Zinc (29% daily value).

Exchanges: 3 lean meat


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Recipe Categories

Ethnic/Regional
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Ease of Preparation
Moderate
Main Ingredient
Beef
Preparation/ Technique
Grill/BBQ
Marinate/Rub
Meal/Course
Dinner

Season
Summer
Fall
Holiday
Father's Day
July 4th
Labor Day
Memorial Day
Style/Theme
Entertaining, casual
Everyday favorites
Make ahead instructions
Type of Dish
Main dish, meat
Publication
July/August 2009
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