John Lennon

Dad's Favorite Flank Steak

Journal as: 1 serving of lean meat and moderate-fat meat with 1 teaspoon fat.
There's something about marinated flank steak -- it just looks, smells, and tastes spectacular. We have trimmed the sodium, fat, and calories in this recipe. There's a health bonus, too: a lower-fat marinade also helps decrease the amount of HCAs (heterocyclic amines, which are thought to work with fat in foods to promote [Only registered users can see links. ] growth) that could form and deposit on the meat.
2 tablespoons canola oil
6 tablespoons concentrated chicken broth (lower sodium if available)
1/2 cup honey
1/2 cup lower-sodium soy sauce
4 green onions (the white and part of the green) cut into thin, diagonal slices
1 teaspoon ground ginger (or 2 teaspoons fresh minced ginger)
1 teaspoon garlic powder (or 2 teaspoons fresh minced garlic)
2 teaspoons Worcestershire sauce
1 medium-large flank steak (about 1 1/2 pounds)

• Combine canola oil, chicken broth, honey, soy sauce, green onions, ginger, garlic powder, and Worcestershire sauce in a medium bowl with a whisk; set aside.
• Remove any visible fat from the flank. Lightly score the meat with a serrated knife, cutting about 1/4-inch into the meat in a crisscross pattern (leave about an inch between cuts) on the top and bottom of the flank.
• Put the flank in a rectangular plastic container, add the marinade, and coat the steak well all over. Cover and marinate the flank steak all day or overnight, turning occasionally.
• Grill 10-15 minutes on each side or until cooked to desired doneness. Use a carving knife to cut diagonally across the grain of the meat into slices of your desired thickness.

Yield: Six servings (3 ounces of cooked steak per serving if using a 1.5 pound flank steak.)
Per serving: 232 calories, 24 g protein, 13 g carbohydrate, 9 g fat (3.8 g saturated fat, 3.7 g monounsaturated fat, 0.5 g polyunsaturated fat), 57 mg [Only registered users can see links. ], 0.2 g fiber, 488 mg sodium. Calories from fat: 35%