Beef and Pork Featured Recipes — 21 June 2014

Grill this super lean, high-protein steak topped with lemon-rosemary sauce.

By: Jodie Shield, MED, RDN

The Chicago Tribune recently ran several delicious flank steak recipes with an international-flare, but Tuscan Flank Steak was my favorite. Here’s why: you use fresh, inexpensive ingredients like lemon juice, lemon zest, and rosemary to make an awesome marinade and super easy serving sauce. I clipped a few sprigs of rosemary from my garden and used them as basting brushes to add a little sauce during the flank steak’s last few minutes of cooking. This dish tastes amazing with my Mock Mashed Potatoes and Sautéed Swiss Chard and Garlic. If you’re a flank steak fan, make sure you try my Flank Steak with Mango Chutney, too. All of these recipes are also on my FREE app Eat Healthy Homemade Meals in Minutes which you can download from iTunes or Google Play.

 

 Chicago Tribune’s Tuscan Flank Steak

with Lemon-Rosemary Sauce

Serves 8

Prep Time: 25 minutes

Marinating Time: 4 hours

Cook Time: 10 minutes

 

Ingredients:

  • 1 flank steak, 2 to 2 1/2 pounds

Marinade:

  • 6 garlic cloves
  • ½ cup fresh rosemary leaves
  • 1/3 cup lemon juice
  • 1/3 cup olive oil
  • 1 teaspoon red pepper flakes
  • 1 teaspoon salt

Sauce:

  • Zest of 1 lemon
  • ¼ cup freshly squeezed lemon juice
  • ½ cup olive oil
  • 2 teaspoons minced fresh rosemary leaves
  • ½ teaspoon red pepper flakes

Steps:

  1. Prepare marinade by combining garlic, ½ cup rosemary leaves, 1/3 cup lemon juice, 1/3 cup olive oil, 1 teaspoon red pepper flakes, and salt (if using) in a food processor or blender. Whir until well combined. Place marinade in a 13 x 9 inch pan; add flank steak, turning to coat; cover and refrigerate for 4 to 8 hours.
  2. Prepare sauce by combining lemon zest, ¼ cup lemon juice, ½ cup olive oil, 2 teaspoons rosemary leaves, and ½ teaspoon red pepper flakes in a medium bowl; whisk to blend. Set aside.
  3. Heat grill to high with grate about 2 inches above the coals.
  4. Remove flank steak from the marinade and pat it dry with paper towels; discard marinade. Oil the grill grate with some vegetable oil and a paper towel. Place the flank steak on the hot grate; cook undisturbed for 3 minutes. Turn the steak 45 degrees; cook 2 minutes longer. Flip the steak and cook for 3 minutes. Let the steak rest for 10 minutes before carving.
  5. Slice the steak across the grain, angling the knife blade at a 45-degree angle. Spoon some of the sauce over each portion, and pass the rest at the table.

Nutritional Information per Serving: 250 calories, 23 grams protein, 1 gram carbohydrate, 16.5 grams fat, 4.5 grams saturated fat, 69 milligrams cholesterol, 0 grams fiber, 112 milligrams sodium

Note: I am the nutrition analyst for the Chicago Tribune.

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Jodie
Jodie

Jodie Shield, M.Ed., R.D., L.D.N.
Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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