Mediterranean Flank Steak
From The Sonoma Diet ~~
Prep: 20 min
Marinate: 1-24 hours
Grill: 17 minutes
Stand: 10 minutes
1 1/2 - 2 pounds beef flank steak
1/4 cup chopped fresh rosemary or 1 TBS dried, crushed
1 TBS chopped fresh marjaram or 1tsp dried, crushed
1 TBS chopped fresh oregano or 1 tsp dried, crushed
3 cloves garlic, minced (1 1/2 tsp)
1 1/2 tsp paprika
1 tsp kosher salt
1 tsp crushed red pepper
1 tsp freshly ground black pepper
3 TBS extra virgin olive oil
1. Trim fat from meat. Score both sides of steak in a diamond pattern by making shallow cuts at 1 inch intervals: set aside. In a bowl stir together all herbs , spices and garlic. Then add the oil and mix until combined.
2. Spoon herb mixture evenly over both sides of steak: rub in with your fingers. Place steak in a shallow dish , cover and marinate fir 1 to 24 hours.
3. Grill over medium heat for 17 to 21 minutes, turning once halfway through grilling.
4. Transfer grilled steak to a cutting board. Cover and let stand for 10 minutes (this brings out the juice to the meat). To serve, slice very thinly across the grain.
Note: You can use this marinade on chicken and pork, too)
Nutrition Facts: (per serving)
Fat: 11 g (3 g sat. fat)
Chol: 34 mg
Carbs: 1 g
Protein: 19 g
March start wt=146, goal= 130