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Epicurious

Orange-Marinated Flank Steak

Here’s the recipe to turn to when you want to spend your time with your family or friends, not in the kitchen. Just refrigerate lean flank steak in a lively orange marinade for up to 48 hours, then quickly grill indoors or out.

Recipe information

  • Yield

    serves 4, 3 ounces beef and 1 tablespoon sauce per serving

Ingredients

2 teaspoons grated orange zest
1/3 cup orange juice
2 tablespoons sugar
2 tablespoons soy sauce (lowest sodium available)
2 tablespoons balsamic vinegar
1 tablespoon Worcestershire sauce (lowest sodium available)
1/2 teaspoon crushed red pepper flakes
1 1-pound flank steak, all visible fat discarded
Cooking spray

Preparation

  1. Step 1

    In a medium glass dish, whisk together the orange zest, orange juice, sugar, soy sauce, vinegar, Worcestershire sauce, and red pepper flakes until the sugar is dissolved. Add the steak, turning to coat. Cover and refrigerate for 8 to 48 hours, turning occasionally.

    Step 2

    Remove the steak from the dish, reserving the marinade.

    Step 3

    Lightly spray a grill pan or grill rack with cooking spray. Heat the pan over medium-high heat or preheat the grill on medium high. Cook the steak for 4 to 5 minutes on each side, or until the desired doneness. Transfer to a cutting board and let stand for 3 minutes. Thinly slice on the diagonal.

    Step 4

    Meanwhile, in a medium nonstick skillet, bring the marinade to a boil over medium-high heat. Boil for 3 minutes, or until reduced to 1/4 cup. Drizzle over the steak.

  2. nutrition information

    Step 5

    (Per Serving)

    Step 6

    Calories: 209

    Step 7

    Total Fat: 6.5g

    Step 8

    Saturated: 3.0g

    Step 9

    Trans: 0.0g

    Step 10

    Polyunsaturated: 0.5g

    Step 11

    Monounsaturated: 3.0g

    Step 12

    Cholesterol: 48mg

    Step 13

    Sodium: 244mg

    Step 14

    Carbohydrates: 11g

    Step 15

    Fiber: 0g

    Step 16

    Sugars: 10g

    Step 17

    Protein: 24g

    Step 18

    Dietary Exchanges

    Step 19

    1/2 Carbohydrate

    Step 20

    3 Lean Meat

American Heart Association Quick & Easy Meals
TagsOrangeCitrusFruitSteakBeefMeatMainDinnerGrillingCookbooks
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