Roasted Flank Steak with Olive Oil-Herb Rub

Gluten Free
Dairy Free
Health score
22%
Roasted Flank Steak with Olive Oil-Herb Rub
45 min.
6
178kcal

Suggestions


Craving a flavorful and healthy meal that's both gluten-free and dairy-free? Look no further! This Roasted Flank Steak with Olive Oil-Herb Rub is a culinary delight that's ready in just 45 minutes, making it perfect for a quick weeknight dinner or an impressive weekend lunch. Imagine sinking your teeth into tender, juicy flank steak, infused with the aromatic flavors of fresh herbs, garlic, and a hint of lemon.

This recipe is incredibly versatile. Whether you're cooking for a crowd of six or just a cozy dinner for two, it's easily adaptable. The vibrant herb rub, featuring parsley, thyme, and oregano, elevates the steak to a whole new level of deliciousness. The simple pan sauce, created with red wine and beef broth, adds a touch of richness that perfectly complements the lean flank steak.

What's even better? This dish is surprisingly light, clocking in at just 178 calories per serving. It's a fantastic way to enjoy a satisfying and protein-packed meal without any guilt. Plus, the high protein content (almost 60% of the caloric breakdown!) will keep you feeling full and energized. Get ready to impress your family and friends with this easy-to-make, flavor-packed roasted flank steak!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.3 cup wine dry red
  • 1.5 pound flank steak trimmed
  • teaspoon parsley fresh chopped
  • teaspoon thyme sprigs fresh chopped
  •  garlic clove minced
  • 0.1 teaspoon lemon rind grated
  • 0.3 cup less-sodium beef broth fat-free
  • teaspoons olive oil 
  • teaspoon oregano fresh chopped
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Preheat oven to 40
  2. Combine first 6 ingredients in a small bowl; set aside.
  3. Sprinkle salt and pepper over steak.
  4. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray.
  5. Add steak to pan; cook 1 minute on each side or until browned.
  6. Add wine and broth; cook 1 minute.
  7. Spread herb mixture over steak; place pan in oven.
  8. Bake at 400 for 10 minutes or until desired degree of doneness.
  9. Let stand 10 minutes before cutting steak diagonally across the grain into thin slices.
  10. Serve with pan sauce.
  11. Garnish with fresh thyme sprigs, if desired.
  12. To serve two, use two (four-ounce) beef tenderloin steaks instead of flank steak, reduce the herbs to 1/2 teaspoon each, and omit the broth. Finish the tenderloin in the oven for two minutes instead of

Nutrition Facts

Calories178kcal
Protein59.66%
Fat38.41%
Carbs1.93%

Properties

Glycemic Index
24
Glycemic Load
0.08
Inflammation Score
0
Nutrition Score
11.421739071608%

Flavonoids

Petunidin
0.33mg
Delphinidin
0.42mg
Malvidin
2.62mg
Peonidin
0.19mg
Catechin
0.77mg
Epicatechin
1.07mg
Apigenin
0.05mg
Luteolin
0.16mg
Myricetin
0.04mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:178.27kcal
8.91%
Fat:7.03g
10.81%
Saturated Fat:2.54g
15.9%
Carbohydrates:0.8g
0.27%
Net Carbohydrates:0.57g
0.21%
Sugar:0.02g
0.02%
Cholesterol:68.04mg
22.68%
Sodium:272.48mg
11.85%
Alcohol:1.05g
100%
Alcohol %:0.97%
100%
Protein:24.57g
49.13%
Selenium:33.54µg
47.92%
Vitamin B3:7.09mg
35.44%
Vitamin B6:0.7mg
34.86%
Zinc:4.37mg
29.1%
Phosphorus:230.82mg
23.08%
Vitamin B12:1.03µg
17.2%
Potassium:416.24mg
11.89%
Iron:1.95mg
10.86%
Vitamin B2:0.13mg
7.91%
Vitamin B5:0.72mg
7.23%
Magnesium:26.67mg
6.67%
Vitamin B1:0.08mg
5.57%
Copper:0.09mg
4.48%
Vitamin K:4.65µg
4.43%
Folate:15.74µg
3.94%
Vitamin E:0.58mg
3.89%
Calcium:31.97mg
3.2%
Manganese:0.05mg
2.72%
Source:My Recipes