Flank Steak Marinade

Gluten Free
Dairy Free
Health score
16%
Flank Steak Marinade
505 min.
6
352kcal

Suggestions

Ingredients

  • 0.5 cup cooking wine dry red
  • 1.5 pound flank steak fat trimmed
  • tablespoons garlic vinegar 
  • cloves garlic 
  • 1.5 teaspoons garlic powder 
  •  green onions whole coarsely chopped
  • 1.5 teaspoons ground ginger 
  • tablespoons honey 
  • 0.5 cup brown sugar light
  • 0.8 cup olive oil 
  • tablespoons onion powder 
  • 0.3 cup soya sauce 

Equipment

  • sauce pan
  • blender
  • grill
  • kitchen thermometer
  • ziploc bags

Directions

  1. Score the flank steak by making shallow crisscross cuts on both sides.
  2. Place the olive oil, light brown sugar, red wine, soy sauce, onion powder, honey, green onions, garlic cloves, garlic vinegar, ground ginger, and garlic powder in a blender. Puree until smooth; pour mixture into a resealable plastic bag.
  3. Add the steak, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator overnight.
  4. Preheat an outdoor grill for medium-high heat, and lightly oil the grate.
  5. Allow the flank steak to rest at room temperature for 20 minutes.
  6. Remove the steak from the marinade, and shake off excess.
  7. Pour the marinade into a small saucepan and bring to a boil over high heat. Reduce heat to medium-low, and simmer for 10 minutes; set aside.
  8. Grill the steak on the preheated grill until it starts to firm, and is reddish-pink and juicy in the center, about 7 minutes per side, basting often with the sterilized marinade. An instant-read thermometer inserted into the center should read 130 degrees F (54 degrees C).

Nutrition Facts

Calories352kcal
Protein31.03%
Fat29.65%
Carbs39.32%

Properties

Glycemic Index
27.38
Glycemic Load
5.13
Inflammation Score
-4
Nutrition Score
14.93391306504%

Flavonoids

Petunidin
0.66mg
Delphinidin
0.84mg
Malvidin
5.25mg
Peonidin
0.37mg
Catechin
1.54mg
Epicatechin
2.13mg
Apigenin
0.02mg
Luteolin
0.04mg
Kaempferol
0.1mg
Myricetin
0.13mg
Quercetin
0.84mg

Nutrients percent of daily need

Calories:352.04kcal
17.6%
Fat:11.18g
17.2%
Saturated Fat:3.13g
19.54%
Carbohydrates:33.35g
11.12%
Net Carbohydrates:32.33g
11.76%
Sugar:27.02g
30.02%
Cholesterol:68.04mg
22.68%
Sodium:610.64mg
26.55%
Alcohol:2.1g
100%
Alcohol %:1.24%
100%
Protein:26.32g
52.65%
Selenium:35.49µg
50.7%
Vitamin B6:0.82mg
40.88%
Vitamin B3:7.61mg
38.03%
Zinc:4.67mg
31.15%
Phosphorus:267.36mg
26.74%
Manganese:0.39mg
19.39%
Vitamin B12:1.03µg
17.2%
Vitamin K:17.26µg
16.44%
Potassium:522.37mg
14.92%
Iron:2.63mg
14.59%
Magnesium:38.64mg
9.66%
Vitamin B2:0.16mg
9.63%
Vitamin B5:0.85mg
8.48%
Vitamin B1:0.12mg
7.96%
Vitamin E:1.16mg
7.72%
Copper:0.15mg
7.71%
Calcium:69.02mg
6.9%
Folate:23.51µg
5.88%
Vitamin C:3.47mg
4.2%
Fiber:1.02g
4.09%
Vitamin A:60.39IU
1.21%
Source:Allrecipes