Marinated Flank Steak
- 6 Servings
- 220 Calories per Serving
Flank steak can be oh so tender, when you treat it right. Two secrets: Marinate it first, then grill it quickly over direct medium heat. Yoghurt is an excellent marinade base for tougher cuts like this because it’s a great tenderizer.
Ingredient List
- 1 cup Mountain High® original, lowfat or fat free plain yoghurt
- 1/4 cup balsamic vinegar
- 2 tablespoons Italian seasoning
- 1 teaspoon pepper
- 2 cloves garlic, finely chopped
- 1 1/2 pounds flank steak (about 1-inch thick)
Preparation
- Combine all ingredients except steak in a small bowl. Mix well. Pour mixture into a resealable gallon plastic bag. Add flank steak, press air out of bag and seal. Turn and squeeze bag to coat steak all over. Place in refrigerator and let marinate up to 4 hours, turning occasionally to distribute marinade. Remove meat from marinade; discard marinade.
- Grill meat directly over medium heat for 8 to 10 minutes for medium rare, or longer until desired doneness is achieved. Turn once halfway through grilling time. Remove from grill, allow meat to rest five minutes, then slice thinly across the grain and serve warm.
Nutrition Information
Servings: 6
Serving size: 1 Serving
Amount per serving (Calories ): 220
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 6g | 9% |
| Saturated Fat | 2g | 11% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 90mg | 29% |
| Sodium | 70mg | 3% |
| Total Carbohydrate | 6g | 2% |
| Dietary Fiber | 0g | 0% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 4g | % Value not available |
| Protein | 35g | % Value not available |
| Vitamin D | Value not available | 0% |
| Vitamin E | Value not available | 0% |
| Calcium | Value not available | 8% |
| Iron | Value not available | 20% |
| Potassium | 430mg | 12% |
| Thiamin | Value not available | 4% |
| Riboflavin | Value not available | 15% |
| Niacin | Value not available | 20% |
| Vitamin B6 | Value not available | 15% |
| Vitamin B12 | Value not available | 40% |
| Pantothenic Acid | Value not available | 4% |
| Phosphorus | Value not available | 20% |
| Magnesium | Value not available | 8% |
| Zinc | Value not available | 30% |
| Manganese | Value not available | 8% |
| Selenium | Value not available | 45% |
| Copper | Value not available | 6% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 0,
- Fruit 0,
- Other Carbohydrate ½,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 0,
- Very Lean Meat 3&½,
- Lean Meat 1&½,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat 0,
- Fruits 0c,
- Vegetables 0c,
- Grains 0oz-eq,
- Meat & Beans 3oz-eq,
- Dairy 0c,
- Fats & Oils 0tsp
Carbohydrate Choice
- Choices per serving½
