Friday, May 18, 2007

More meat! More meat!
--Marinated Flank Steak


Marinated Flank Steak
Weight Watchers New Complete Cookbook Copyright 2006

¼ cup reduced-sodium soy sauce
2 teaspoons honey
2 teaspoons grated peeled ginger or 1 teaspoon ground I used jarred grated ginger
2 teaspoons finely chopped fresh lemongrass or grated lemon zest I used lemon zest
2 cloves garlic, minced
1 tablespoon dry sherry there were only a few drops left in the bottle so I used some white wine
Pinch crushed red pepper
1 (1-pound) flank steak
2 teaspoons olive oil
¼ teaspoon salt
Freshly ground pepper, to taste

1. To prepare the marinade, in a gallon-size zip-close plastic bag, combine the soy sauce, honey, ginger, lemongrass or lemon zest, garlic, sherry, and crushed red pepper; add the steak. Seal the bag, squeezing out the air; turn to coat the steak. Refrigerate, turning the bag occasionally, overnight or up to 24 hours. Remove the meat from the refrigerator at least 30 minutes before broiling.
2. Preheat the broiler. Discard the marinade; pat the steak dry with a paper towel, then drizzle with the oil. Broil 3 inches from the heat, turning once and sprinkling with salt on the cooked side, about 4 minutes on each side. Season with the pepper. I forgot to add the salt and pepper - didn't miss it. Transfer the steak to a cutting board; let stand 2-3 minutes, then cut on the diagonal into 12 slices.

Makes 4 servings. Per serving: 207 cal, 10 g fat, 4 g sat fat,
0 g trans fat, 44 mg chol, 390 mg sodium, 1 g carb, 0 g fiber,
26 g protein, 7 mg calcium (5 WW points)
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This was definitely a better use of the $7/pound flank steak than the Stuffed Flank Steak. Unlike last time, none of this steak ended up in the trash can. In fact, I didn't know if there was going to be enough to go around since my son kept chanting 'more meat! more meat!' I've made similar marinades but I think the lemon zest is what made this one a stand-out. This was the first grilling of the season. The grill is out there all year round but I haven't touched it since last year.

I'm a little upset that this was so good - I'm going to want to make this more often but the meat is so pricey and for some reason, the local supermarkets don't carry that cut of meat. Costco is the only place I can get it.

Yesterday I found out that my blood pressure is yet again creeping up. I used to have excellent blood pressure but that was when life was stress-free (i.e. before motherhood). I'm going to cut out caffeine as much as I can, and cut back on sodium. I can't think of anything more difficult to cut back on, diet-wise, than sodium. Don't expect to see major cutbacks in sodium right away.

Blast From The Past: Spanish-Style Linguini from November 2005. I've been out of anchovy paste for some time now. I need to pick up a tube of it. It's good stuff.

Question of the Day: What is the most expensive dish in your repertoire?

3 comments:

Claire said...

I guess it's my gumbo...but it makes SOOOOO much that per serving it's probably not that much.

MidwestMaven said...

I'm always looking for great healthy recipes - this is going into my To Try pile! Thanks!

knitbugj said...

This was absolutely incredible! I actually made it and froze it before cooking. I also bought my meat at Costco and it was fabulous! I still have another one in the freezer and will be making more.