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Old 01-20-2006, 10:27 AM   #1
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Join Date: Sep 2000
Location: Auburn,GA,USA
Posts: 1,544

Default Mediterranean Flank Steak

From The Sonoma Diet ~~
Prep: 20 min
Marinate: 1-24 hours
Grill: 17 minutes
Stand: 10 minutes
Servings: 8

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)
Cal. 183
Fat: 11 g (3 g sat. fat)
Chol: 34 mg
Carbs: 1 g
Protein: 19 g
March start wt=146, goal= 130
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Old 01-20-2006, 12:36 PM   #2
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Location: Delta, Ontario, CANADA
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S/C/G: 232/170/150

Height: 5'0" on a tall day


How many servings?
Change isnít easy. But if you donít change, you stay the same, and whereís the fun in that?
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Old 01-20-2006, 01:08 PM   #3
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Location: Richardson, Texas USA
Posts: 4,013


Looks like the sixth line from the top says that it has 8 servings.
Barbara - Started South Beach 5/22/4 Restarting 8/15/16
HW/SW/CW/GW -230/213/195/140

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