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
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
- 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.
- Place the steak on a heated grill and cook 8 minutes on each side, turning once.
- Meanwhile, prepare the reserved marinade by boiling for 1 to 2 minutes.
- Cut the flank steak diagonally and serve with the sauce.
32 grams protein
15 grams carbohydrate
11 grams fat
3.5 grams saturated fat
88.5 milligrams cholesterol
437 milligrams sodium