Tuscan Flank Steak with Lemon-Rosemary Sauce

Savor the Italian flavor of this lean, high-protein Tuscan Flank Steak grilled to perfection and topped with a tangy lemon-rosemary sauce.

By: Jodie Shield, MED, RDN

Want to explore Italy without packing a suitcase? Grab a fork and let your culinary adventure begin in your kitchen. Where to start? I recommend the Tuscan region, which features simple meals bursting with flavor thanks to fresh ingredients. The first recipe on your eating itinerary to enjoy Tuscan Flank Steak. Simply marinate the meat in olive oil, lemon juice, chopped garlic, and fresh rosemary, then toss it on the grill. Enhance the flavor by serving the flank steak with a drizzle of no-cook Lemon- Rosemary Sauce. This dish tastes fantastic with Mock Mashed Potatoes and Sautéed Swiss Chard and Garlic. You can find all of these recipes on my FREE app Eat Healthy Homemade Meals in Minutes.

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 (optional)

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 repeat the cooking process. 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: This recipe originally appeared in the Chicago Tribune and I am the nutrition analyst for the Chicago Tribune’s Good Eating Section.

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