I got this recipe from a friend 15 years ago. Even now, when my family makes steak on the grill, this is the recipe we use. It’s a must when we’re inviting company for dinner.
—DEBBIE BONCZEK TARIFFVILLE, CT
PREP: 10 MIN. + MARINATING • GRILL: 15 MIN. • MAKES: 8 SERVINGS
3 tablespoons ketchup
1 tablespoon chopped onion
1 tablespoon canola oil
1 teaspoon brown sugar
1 teaspoon Worcestershire sauce
1 garlic clove, minced
1/8 teaspoon pepper
1 beef flank steak (about 2 pounds)
1. In a large resealable plastic bag, combine the first seven ingredients. Add beef; seal bag and turn to coat. Refrigerate 8 hours or overnight.
2. Drain beef, discarding marinade. Lightly coat grill rack with cooking oil.
3. Grill beef, covered, over medium heat or broil 4 in. from heat 6-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 145°; medium, 160°; well-done, 170°). To serve, thinly slice across the grain.
To freeze: Freeze beef with marinade in a resealable plastic freezer bag. To use, thaw in refrigerator overnight. Drain beef, discarding marinade. Grill as directed above.
Per 3 ounces cooked beef: 192 cal., 10g fat (4g sat. fat), 54mg chol., 145mg sod., 2g carb. (2g sugars, 0 fiber), 22g pro.
Diabetic Exchanges: 3 lean meat.