Pan-Grilled Flank Steak with Soy-Mustard Sauce

Gluten Free
Health score
12%
Pan-Grilled Flank Steak with Soy-Mustard Sauce
16 min.
4
198kcal

Suggestions


Indulge in the mouthwatering flavors of our Pan-Grilled Flank Steak with Soy-Mustard Sauce, a dish that perfectly balances savory and tangy notes while being gluten-free! This recipe is not only quick to prepare, taking just 16 minutes, but it also serves four, making it ideal for a family dinner or a gathering with friends.

The star of this dish is the flank steak, which is known for its rich flavor and tenderness when cooked to perfection. Grilled to your desired doneness, the steak is complemented by a delectable sauce made from lower-sodium soy sauce, Dijon mustard, and a hint of sugar, creating a delightful contrast that will tantalize your taste buds. The addition of fresh garlic and cilantro elevates the dish, adding aromatic freshness that enhances every bite.

Pair this succulent steak with our Garlicky Asparagus and creamy Garlic Mashed Potatoes for a complete meal that is sure to impress. With a caloric breakdown that emphasizes protein while keeping fats and carbs in check, this dish is not only satisfying but also aligns with a balanced diet. Whether you're looking for a quick lunch or a satisfying dinner, this Pan-Grilled Flank Steak is a fantastic choice that will leave everyone asking for seconds!

Ingredients

  • servings garlicky asparagus 
  • 0.3 teaspoon pepper black freshly ground
  • teaspoon canola oil 
  • teaspoon dijon mustard 
  • pound flank steak trimmed
  • tablespoons cilantro leaves fresh divided chopped
  • 1.5 teaspoons garlic fresh minced
  • servings garlic potatoes mashed
  • 1.5 tablespoons heavy whipping cream 
  • 0.4 teaspoon kosher salt 
  • tablespoons lower-sodium soy sauce 
  • 0.8 teaspoon sugar 

Equipment

  • frying pan
  • grill
  • grill pan

Directions

  1. Heat a grill pan over high heat.
  2. Sprinkle steak evenly with salt and pepper. Lightly coat the steak with cooking spray.
  3. Add steak to pan; grill for 5 minutes on each side or until desired degree of doneness.
  4. Let stand 3 minutes.
  5. Heat a small skillet over medium-high heat.
  6. Add oil to pan; swirl to coat.
  7. Add garlic; cook for 30 seconds or until fragrant.
  8. Add soy sauce, mustard, and sugar; cook 1 minute or until bubbly.
  9. Remove pan from heat. Stir in cream and 1 tablespoon cilantro.
  10. Cut steak diagonally across grain into thin slices.
  11. Sprinkle with remaining 1 tablespoon cilantro.
  12. Serve sauce with steak.

Nutrition Facts

Calories198kcal
Protein52.94%
Fat41.02%
Carbs6.04%

Properties

Glycemic Index
64.52
Glycemic Load
0.93
Inflammation Score
-3
Nutrition Score
12.442608755568%

Flavonoids

Isorhamnetin
0.06mg
Kaempferol
0.02mg
Myricetin
0.07mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:198.24kcal
9.91%
Fat:8.8g
13.53%
Saturated Fat:3.73g
23.32%
Carbohydrates:2.91g
0.97%
Net Carbohydrates:2.66g
0.97%
Sugar:1.03g
1.15%
Cholesterol:74.4mg
24.8%
Sodium:582.23mg
25.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.54g
51.08%
Selenium:34.71µg
49.58%
Vitamin B6:0.75mg
37.72%
Vitamin B3:7.21mg
36.03%
Zinc:4.48mg
29.89%
Phosphorus:254.08mg
25.41%
Vitamin B12:1.04µg
17.35%
Potassium:443.39mg
12.67%
Iron:1.99mg
11.05%
Vitamin B2:0.17mg
9.86%
Magnesium:32.9mg
8.23%
Vitamin B5:0.79mg
7.88%
Manganese:0.14mg
6.98%
Vitamin B1:0.1mg
6.55%
Copper:0.1mg
5.24%
Folate:19.36µg
4.84%
Vitamin E:0.61mg
4.09%
Calcium:39.25mg
3.93%
Vitamin K:3.58µg
3.41%
Vitamin A:105.69IU
2.11%
Vitamin C:1.44mg
1.74%
Fiber:0.25g
1.02%
Source:My Recipes