Rating: 5 stars
1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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


Recipe Summary

4 hrs 50 mins
25 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

1 serving
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.

3 lean protein, 1 fat, 1 vegetable, 1/2 other carbohydrate