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Friday, June 17, 2011

Recipe Friday: Italian Flank Steak with Roma Tomatoes

Mix the marinade before work, and when you come home, light the grill, toss a salad, and set the table--presto!

Makes 4 servings

1⁄4 cup water or low-sodium beef broth or chicken broth
1⁄4 cup balsamic vinegar
1 tablespoon chopped garlic
1 tablespoon chopped fresh basil or 1 teaspoon dried
1 tablespoon chopped fresh thyme or 1 teaspoon dried
1 teaspoon mustard powder
1⁄2 teaspoon ground black pepper
1 1⁄4 pounds flank steak, trimmed of all visible fat
8 Roma tomatoes, halved crosswise

Combine the water or broth, vinegar, garlic, basil, thyme, mustard powder, and pepper in a large zip-top plastic bag. Add the steak and seal the bag.

Marinate the steak in the refrigerator for at least 2 hours (but no longer than 12), turning the steak occasionally.

Prepare a fire in a charcoal grill or preheat a gas grill or broiler.

Lightly coat the grill rack with olive oil cooking spray. Position the rack 4" to 6" from the heat source.

Remove the steak from the marinade.

Drain and blot the meat to remove excess marinade.

Place the steak and tomatoes on the grill rack or broiler pan.

Grill or broil until browned, 4 to 5 minutes on each side for the steak and about 3 minutes on each side for the tomatoes. Watch the steak carefully, as the balsamic vinegar can cause it to burn if not properly blotted.

Check the steak for doneness by cutting into the meat.

Let it stand for 5 minutes on a cutting board.

Cut the meat across the grain into very thin slices.

Nutrition at a Glance
Per serving: 260 calories, 33 g protein, 14 g carbohydrates (9 g sugars), 8 g fat (3 g saturated), 45 mg cholesterol, 3 g fiber, 120 mg sodium

Happy Friday!
Creativity Bug ~ Sue