Print

Email story

Comment

Email editor

Spice up your steak with tasty marinade

Marinade variations: Prepare recipe and add the following:

A lean steak is a good start. Glance at these recipes with their choice of tasty top notes to add by way of marinades, and declare the challenge met.

Allow six hours or overnight for marinating time. The marinades are quick to prepare: The basic starter is an olive oil and vinegar vinaigrette, accented with garlic and pepper. From that it's easy to switch to an Asian or Mexican variation by adding a few extra ingredients. With any variation, a 3-ounce cooked serving of the steak has only 8 or 9 grams of fat.

1 pound beef flank steak

For the basic marinade:

1/4 cup prepared olive oil and vinegar vinaigrette, or prepared Italian-style vinaigrette

1 teaspoon minced garlic

1/4 teaspoon coarsely ground black pepper

Preparation and cooking time: 35 minutes, plus 6 hours or overnight marinating.

Combine marinade ingredients in small bowl. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or overnight.

Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 17 to 21 minutes for medium rare to medium doneness, turning occasionally. Carve steak across the grain into slices.

Makes 4 servings.

Nutrition information per serving (steak with basic marinade): 174 calories, 24g protein, 1g carbohydrates, 8g fat, 111mg sodium, 42mg cholesterol.

2 tablespoons reduced-sodium soy sauce

2 tablespoons fresh ginger

1 tablespoon brown sugar

1 tablespoon toasted sesame seeds

1 1/2 teaspoons sesame oil

Nutrition information per serving (steak with Asian marinade): 199 calories, 24g protein, 4g carbohydrates, 9g fat, 263mg sodium, 42mg cholesterol.

1 tablespoon lime juice

1 teaspoon cumin

1 teaspoon chipotle chili powder

1/2 teaspoon salt

Nutrition information per serving (steak with Mexican marinade): 176 calories, 24g protein, 2g carbohydrates, 8g fat, 257mg sodium, 42mg cholesterol.

Source: Cattlemen's Beef Board and National Cattlemen's Beef Association.

[Last modified May 17, 2005, 09:49:06]