By: Jodie Shield, RD

Father’s day is almost here.  No doubt barbecues will be fired up in honor of good old Dad.  This year skip the spare ribs – they’re loaded with fat – and give Dad a thrill at the grill with this easy and FABULOUS flank steak recipe.

If you’re not that familiar with flank steak, here are a few pointers.   Flank steak is a boneless cut of beef that comes from the animal’s lower hindquarters.  Since Flank steak is super lean, it’s usually tenderized by marinating, then broiled or grilled whole.  I love to marinate flank steak overnight in the refrigerator to intensify the flavor.  And don’t be afraid of the mango chutney in this recipe.  You’ll find it in a jar by the jams and jellies in your supermarket.  I like to save the marinade and boil it for at least one minute (that kills any harmful bacteria) and serve it as a sauce along with garlicky mashed potatoes and fresh green beans. Happy Father’s Day!

Grilled Flank Steak with Mango Chutney

Serves 4

Ingredients:

1 lb flank steak, trimmed of fat

1/3 cup mango chutney

1/3 cup pineapple juice

3 tablespoons apple cider vinegar

1 1/2 teaspoons tarragon vinegar

1 1/2 tablespoons hot sauce (bump this up if you want more heat!)

2 garlic cloves, minced

Directions:

1. Combine flank steak and all of the ingredients in a large Ziploc plastic bag; seal and marinade in the refrigerator at least 15 minutes.  Remove the steak and reserve the marinade.
2. Place the steak on a heated grill and cook 8 minutes on each side, turning once.
3. Meanwhile, prepare the reserved marinade by boiling for 1 to 2 minutes.
4. Cut the flank steak diagonally and serve with the sauce.

Nutrition Information:

290 Calories

32 grams protein

15 grams carbohydrate

11 grams fat

3.5 grams saturated fat

88.5 milligrams cholesterol

437 milligrams sodium