It’s time to get the grill out, and we’ll start grilling season with a juice flank steak.
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!
- 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 beef 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
Total Fat: 5.91g
Total Carbs: 18.97g
Dietary Fiber: 4.35g
Weight Watchers Points 5
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.