Marinated Flank Steak

Gluten Free
Dairy Free
Health score
15%
Marinated Flank Steak
25 min.
4
305kcal

Suggestions

Ingredients

  • 1 teaspoon mustard dry
  • 1.5 pounds flank steak 
  • 1 clove garlic minced
  • 0.3 teaspoon ground pepper black
  • 2 tablespoons juice of lemon 
  • 0.3 cup red wine vinegar 
  • 0.3 cup soya sauce 
  • 0.5 cup vegetable oil 
  • 1 tablespoon worcestershire sauce 

Equipment

  • bowl
  • whisk
  • grill
  • kitchen thermometer
  • ziploc bags

Directions

  1. Whisk vegetable oil, soy sauce, red wine vinegar, lemon juice, Worcestershire sauce, mustard, garlic, and black pepper together in a bowl; pour into a resealable plastic bag.
  2. Add flank steak to the bag, coat with the marinade, squeeze bag to remove excess air, and seal the bag.
  3. Marinate in the refrigerator 8 hours to overnight.
  4. Preheat an outdoor grill for medium-high heat and lightly oil the grate.
  5. Remove steak from the bag and shake off excess marinade. Discard remaining marinade.
  6. Cook the steak until beginning to firm and is hot and slightly pink in the center, 5 to 7 minutes per side. An instant-read thermometer inserted into the center should read at least 140 degrees F (60 degrees C).
  7. Rest steak 5 to 10 minutes before slicing across the grain.

Nutrition Facts

Calories305kcal
Protein52.64%
Fat43.39%
Carbs3.97%

Properties

Glycemic Index
19.25
Glycemic Load
0.22
Inflammation Score
-3
Nutrition Score
18.753478194061%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Myricetin
0.01mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:304.54kcal
15.23%
Fat:14.18g
21.82%
Saturated Fat:4.38g
27.35%
Carbohydrates:2.92g
0.97%
Net Carbohydrates:2.63g
0.96%
Sugar:0.98g
1.09%
Cholesterol:102.06mg
34.02%
Sodium:1226.85mg
53.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.71g
77.41%
Selenium:51.52µg
73.59%
Vitamin B3:11.42mg
57.11%
Vitamin B6:1.08mg
54.14%
Zinc:6.65mg
44.36%
Phosphorus:378.56mg
37.86%
Vitamin B12:1.55µg
25.8%
Potassium:676.93mg
19.34%
Iron:3.45mg
19.17%
Vitamin B2:0.23mg
13.76%
Magnesium:49.01mg
12.25%
Vitamin K:12.35µg
11.76%
Vitamin B5:1.16mg
11.64%
Vitamin B1:0.14mg
9.62%
Copper:0.17mg
8.43%
Manganese:0.16mg
8.18%
Folate:28.29µg
7.07%
Vitamin E:0.98mg
6.54%
Calcium:48.72mg
4.87%
Vitamin C:3.8mg
4.61%
Fiber:0.29g
1.14%
Source:Allrecipes