Jamaican Jerk Flank Steak

Gluten Free
Dairy Free
Low Fod Map
Health score
55%
Jamaican Jerk Flank Steak
30 min.
4
414kcal

Suggestions

Ingredients

  • teaspoons basil dried
  • teaspoons thyme leaves dried
  • 2.5 pounds flank steak 
  • tablespoon granulated sugar 
  • teaspoons ground allspice 
  • teaspoons ground cloves 
  • 1.5 teaspoons hot sauce 
  • 0.5 cup red wine vinegar 
  • servings salt and pepper 

Equipment

  • frying pan
  • baking sheet
  • whisk
  • roasting pan
  • grill
  • broiler
  • grill pan

Directions

  1. Watch how to make this recipe.
  2. Preheat grill, grill pan or broiler. Coat a grill, large baking sheet or shallow roasting pan with cooking spray.
  3. In a shallow dish, whisk together vinegar, sugar, allspice, cloves, basil, thyme, hot sauce, salt, and pepper.
  4. Add flank steak and turn to coat (you may marinate up to 24 hours at this point).
  5. Transfer flank steak to prepared pan and pour over any remaining marinade. Grill or broil 5 minutes per side, until medium-rare.
  6. Let stand 10 minutes before slicing crosswise into thin slices.
  7. Serve 12 ounces for tonight's dinner (about 1/3 of the total). Refrigerate leftovers until ready to use.

Nutrition Facts

Calories414kcal
Protein61.9%
Fat33%
Carbs5.1%

Properties

Glycemic Index
21.27
Glycemic Load
2.17
Inflammation Score
-6
Nutrition Score
29.765217392341%

Nutrients percent of daily need

Calories:413.69kcal
20.68%
Fat:14.46g
22.25%
Saturated Fat:5.97g
37.31%
Carbohydrates:5.03g
1.68%
Net Carbohydrates:4.1g
1.49%
Sugar:3.05g
3.39%
Cholesterol:170.1mg
56.7%
Sodium:390.3mg
16.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:61.05g
122.11%
Selenium:83.79µg
119.7%
Vitamin B3:17.75mg
88.75%
Vitamin B6:1.73mg
86.65%
Zinc:10.97mg
73.13%
Phosphorus:579.76mg
57.98%
Vitamin B12:2.58µg
43%
Manganese:0.77mg
38.27%
Iron:5.77mg
32.04%
Potassium:1018.49mg
29.1%
Vitamin K:22µg
20.95%
Vitamin B2:0.34mg
19.92%
Magnesium:72.24mg
18.06%
Vitamin B5:1.8mg
17.97%
Vitamin B1:0.21mg
14.01%
Copper:0.23mg
11.74%
Folate:40.47µg
10.12%
Calcium:95.18mg
9.52%
Vitamin E:1mg
6.69%
Fiber:0.93g
3.73%
Vitamin C:1.92mg
2.33%