There’s a new butcher in town! This butcher has cases full of local chicken, beef and pork. The problem is that his offerings are so expensive, he doesn’t price them in the case. When I asked what the price per pound for a flank steak was I received a five minute lecture about the benefits of eating locally. I finally told him he was preaching to the choir, but that didn’t mean that I had an open checkbook!
After my lesson on eating locally, I purchased this lovely piece of flank steak at a premium price. Needless to say, I won’t be going back to the new butcher.
There was no way I could ruin my expensive purchase, so I marinaded it with a sweet and spicy orange and ginger sauce, then grilled it to perfection. I must admit, the beef was tender, with just the perfect amount of fat to keep it moist.
Back to my quest to find affordable local meat. Happy grilling!
Sweet and Spicy Orange Flank Steak with Cabbage Salad
Sweet and Spicy Orange Flank Steak with Cabbage Salad
Serves 4
Sauce Ingredients:
1 large orange, zested and juiced
1 tsp Worcestershire sauce
2 tablespoon low sodium soy sauce
1 tablespoon sesame oil
2 tablespoons brown sugar
1 tablespoon ginger, minced
2 cloves garlic, minced
1 tablespoon onion, minced
1 pound flank steak
Salad Ingredients:
6 cups cabbage, finely sliced
½ cup chives, finely chopped
1 cup carrot, shredded
1. Combine sauce ingredients in a large bowl. Reserve half for the cabbage salad, and pour the rest into a zip lock bag with the flank steak. Marinade the steak for 4 hours, up to overnight.
2. Combine cabbage with remaining sauce and refrigerate to blend flavors for one at least one hour, however, you can make this salad the night before and marinade the chicken at the same time. This salad is even better the next day.
3. Grill flank steak over medium heat for 4 – 5 minutes per side until desired doneness, 4 – 5 minutes, dependent on how thick the steak is will be medium to medium rare.
4. Serve with salad.
What’s good for me in this dish?
Grass-fed beef is a bit pricier, but grain-fed cows tend to have more fat. The fat in grain-fed beef isn’t as high in those heart-healthy omega-3 fatty acids that we all want in our diet for their blood pressure lowering, heart attack reducing benefits. Not to mention the fact that grass fed beef doesn’t contain residues of antibiotics used to keep disease away.
Lean beef is also a terrific source of protein. Protein is a fundamental part of every cell in your body. We use it for growth and also to repair our organs, skin, hair, and nails. In addition, protein is involved in the building of our bones, muscles and blood. Pretty important stuff! Just 3 or 4 ounces can provide a person with half a day’s requirement of this macronutrient.
Amount Per Serving
Calories: 242
Total Fat: 5.91g
Cholesterol: 62mg
Sodium: 373mg
Total Carbs: 18.97g
Dietary Fiber: 4.35g
Sugars: 12.26g
Protein: 28.75g
Weight Watchers Points 5
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.
fabulous flavors here~
claudia lamascolo recently posted..Triple Berry Shortcake Recipe
Thank you!
I love this! I really don’t think people cook with cabbage enough…my mother’s side of the family is Polish and I grew up eating cabbage…thanks for the post! It looks like a must try!
I love cabbage. It’s a favorite ingredient for vegetable soups!
As much as we love good food and supporting local purveyors, no one likes to be preached to. I can’t blame you for not wanting to go back. However, it looks as though you may a really flavorful dish with this flank steak. Love the sweet and spicy combination.
It’s too bad that local butchers aren’t easy to find around here. Especially since we cook for two these days. It doesn’t make sense for us to buy half a beef, so if we want to eat locally raised beef it can be expensive.
That’s too funny. Local butchers can be a piece of work, can’t they. It looks like you did that expensive flank steak justice though. Perfectly cooked and a yummy marinade.
The Mom Chef recently posted..Creole Fried Chicken from Cooks Illustrated American Classics- 2010
I have to admit, he was pretty obnoxious. Not the way to sell local meat that is very expensive for sure.
I am oredi intimated with butchers especially when I am unsure about my meat. If he is not friendly, bye bye!!
Ivy @ My Simple Food recently posted..Christmas in August Best way to serve Watermelon
So agreed. He was just a bit too obnoxious for me.
I love that orange flavour and taste. Love your dish. I’m still quite hopeless in cooking beef. Just the other day, my steak came out too tough. You know it when everyone ate it in total silence…LOL
MaryMoh recently posted..Spicy Aromatic Baked Chicken
Oh, my. I have definitely been in your shoes. We finely bought a meat thermometer and take the meat off a few degrees before the thermometer registers done. That seems to make the difference.
Krisiti, this looks and sounds delicious. I love the orange flavors that you have used with the beef. I hope you are having a great day. Blessings…Mary
Mary recently posted..Pumpkin Yeast Rolls – Blue Monday
Thank you, Mary! I love using citrus marinades with all kinds of meats. They add such a fresh flavor!
lovely sauce and salad
Beautiful steak! Love the addition of orange
What a great, quick dinner for the grill!
bunkycooks recently posted..Watermelon Martinis – Oh- sweet sugar baby!
I’m such a big veggie fan, that the salad was definitely a hit with me.
I definitely could have done without the lecture as well. We are thinking of sourcing local meat over the fall and winter as well. Hopefully we can find a good source in NH.
Jason
Jason Phelps recently posted..Grilling Pizza with Friends
I’m on the hunt again too. I have to admit, the steak really had terrific flavor.
Looks so yum! I like the marinade for the beef.
A Little Yumminess recently posted..Teriyaki on Everything!
Thank you, and I’m a big fan of Teriyaki marinade with steak as well. I’ll give your recipe a try.
Yummie, I love meat with citrus flavor, not only adds lots of flavor tenderize the meat…so good
I do too. You can’t miss with lemon, lime or oranges in a marinade.
Kristi…that sweet and savoury marinade is just the perfect balance. I may not use it on steak…however, I’m certainly going to have to try this on chicken or tofu.
Due to delicate stomach issues…I started using Nappa or Savoy cabbage for the salad…and I honestly started preffering it to the regular cabbage.
Wonderful adaptable recipes…thanks so much for your dedication to great food ;o)
Ciao for now,
Claudia
FOODESSA recently posted..AMARETTO for mi AMORE on his B-day
I agree about the cabbage. I love the delicate flavor of Savoy. It’s perfect for Asian salads.
This looks really great Kristin. Orange makes a fantastic marinade for beef.
It really does. I’ve not used orange with beef in the past, but it’s a great combination of flavors.
I love the orange flavor with this steak! It sounds like a great new recipe to try
Baking Serendipity recently posted..Cherry Brownie Bites
I know what you mean about local butchers, not sure if the name implies to my wallet or the beef … very nice marinade, like everything about it, like orange with pork too
Drick recently posted..Cedar Plank Grilled Salmon with Lemon Paprika Butter- Mustard Seed Potato Purée
I made this last night…YUM!
I’m so glad it worked out for you! Thanks for letting me know and enjoy your Sunday.