Rating: 5 stars
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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.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Recipe Summary test

25 mins
4 hrs 50 mins


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; protein 25.4g; carbohydrates 10.5g; dietary fiber 1.3g; sugars 7.9g; fat 10.6g; saturated fat 3g; cholesterol 70.3mg; vitamin a iu 513.2IU; vitamin c 12.6mg; folate 30.2mcg; calcium 55.1mg; iron 2.4mg; magnesium 52.3mg; potassium 677.2mg; sodium 262mg.