Preparation time: 5 minutes
Marinating time: 12 hours or overnight
Grilling time: 10 minutes
You can grill this flavorful steak on the outdoor barbecue or an indoor grill pan. It serves four, so serve half of the meat one night, then use the leftovers a day or two later in sandwiches and tacos, or toss in salads for a flavorful way to easily add protein. I usually have one of these flank steaks marinating in my freezer. Defrost it in the fridge overnight and it grills in just minutes.
makes 4 servings (1 pound)
1. In a glass container with a lid or a heavy-duty resealable plastic storage bag, whisk together the tamari, oil, vinegar, Worcestershire sauce, mustard, garlic, and black pepper until well blended. Add the steak, seal tightly, and marinate (with the steak lying flat so it is immersed in the marinade) for at least 12 hours or up to overnight. (You can also freeze the steak at this point for a later meal. Use within 1 month, and defrost overnight in the fridge before grilling.)
2. When ready to cook the steak, heat an outdoor grill or indoor grill pan to medium. Remove the steak from the marinade, discard the marinade, and pat the steak dry with paper towels.
3. Grill the steak to desired doneness, or about 6 minutes per side for medium-rare, depending on the thickness of the steak. Remove the steak from the heat, let stand (tightly wrapped to keep it warm) for 5 minutes. Then slice it against the grain with a very sharp or serrated knife. Serve immediately.
Herbed Marinated Steak: In the summer, I add lots of chopped fresh herbs to the marinade—such as rosemary or thyme. You can also add dried herbs—the marinade is very flexible.
Per 4-ounce serving: 270 calories; 23g protein; 19g total fat; 1g fiber; 2g carbohydrates; 58mg cholesterol; 463mg sodium