Juicy Steak
Flank steak on the grill is one of our favorite dinners. When my kids were young, they started calling this entrée “Juicy Steak.” This marinade has a tangy flavor and provides for a melt-in-your-mouth experience!
Did you know, because flank steak is from the abdominal muscles, it has less fat and more protein per ounce than other steaks?
Yes, flank steak is a leaner cut of beef and can be tough to chew. Using this marinade helps to tenderize the meat. Slicing the steak across the grain into strips before marinating also helps by saturating more of the meat fibers. Sear the steak on a hot grill, and do not over-cook to retain the juiciness of this wonderful main course.
Beef is a high-quality protein that contains all nine essential amino acids (the building blocks of protein) needed for the maintenance and growth of the human body. Protein is necessary for making hormones, enzymes, lean muscle, hair/skin/nails, and several hundred other functions. As a macronutrient, in general, protein needs to make up at least 25% of your total calories per day (more if you are in a recovery stage from strength training or an injury AND maybe less if you have kidney issues). Other key nutrients from steak (or other cuts of beef) are Vitamin B6, B12, Zinc, Selenium, and Phosphorus.
When possible, it is also a good choice to choose grass-fed beef. There is research showing grass-fed beef is leaner than grain fed beef, higher in antioxidants, some vitamins and minerals, conjugated linoleic acid (CLA) and is less likely to contain antibiotic-resistant bacteria. Grass-fed beef also has almost 50% more omega-3 fatty acids than grain fed beef and a lower omega-6 to omega-3 ratio which provides an anti-inflammatory component. Research is ongoing about the differences of grass-fed and conventional beef, but it can be a healthy addition to your meals.
Juicy Steak
Ingredients:
Flank Steak
Marinade:
1/2 Cup Olive Oil or Avocado oil
1/4 Cup Liquid Amino (I use BRAGG brand) or use San-J Non-GMO certified Gluten Free soy sauce
1/4 Cup Lemon Juice
1/8 Cup Worcestershire Sauce (I use Lea & Perrins which is Gluten Free)
1/8 Cup Yellow Mustard
1/2 tsp pepper
1/2 tsp garlic powder
Instructions
Cut flank steak across the grain in one inch or thicker strips. You can marinate the steak whole but I have found that if you cut the steak first, the flavor and juiciness is enhanced in each piece.
Place a gallon zip lock bag in a tall canister. Using a zip lock bag to hold the marinade and the meat allows you to remove most of the air and saturate the meat with the liquid. Using a bag also allows you to flip it over a few times while it’s in the refrigerator.
With the zip lock bag open, add all the ingredients for the marinade, then seal & gently shake to thoroughly mix.
Add the steak strips into the bag. Remove as much air as possible and zip lock shut.
Place in refrigerator for 24 hours. Flip over every 4-6 hours or so.
Remove the steak from the refrigerator about 30 minutes prior to grilling which allows the meat to come to room temperature.
Lay out the steak strips on a hot grill and leave it set on high to get a nice sear & grill marks. By the time you’ve laid out all the strips you are almost ready to go back and flip. Cook medium-rare, or as desired, but do not over-cook (6-8 minutes total to a semi-soft tenderness when poked with the tongs – don’t use forks when grilling steaks).
Serve immediately!