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Flank steak is one of the leanest cuts of beef. I like to marinate it in an oil and vinegar dressing to keep it moist. If you don't have time to make the vinaigrette marinade, you can use 3/4 cup of a light bottled dressing. Or you can create your own marinade with herbs of your choice. Edamame is a healthy and delicious accompaniment to this beef, and packages of shelled edamame can be found in the freezer section of your supermarket.
BEEF
VINAIGRETTE MARINADE
- 1/2 cup balsamic vinegar
- 1/4 cup vegetable oil
- 1 Tbsp lemon juice
- 1 Tbsp low-sodium soy sauce
- 2 tsp Dijon mustard
- 2 tsp finely chopped garlic
- pinch of salt and pepper
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SALSA
- 1/4 cup low-sodium soy sauce
- 2 Tbsp rice vinegar
- 2 Tbsp olive oil
- 4 tsp sesame oil
- 2 tsp honey
- 1 1/2 tsp finely chopped garlic
- 1 tsp finely chopped ginger
- 1 1/2 tsp cornstarch
- 1/2 cup diced water chestnuts
- 1/3 cup diced red bell pepper
- 1 package (10 oz) frozen shelled edamame
GARNISH
- 1/3 cup cilantro
- 1 tsp sesame seeds
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- Make the vinaigrette marinade by combining the balsamic vinegar, vegetable oil, lemon juice, soy sauce, mustard, garlic, salt and pepper in a large bowl.
- Marinate the flank steak in the vinaigrette for at least 2 hours or, if time permits, overnight, turning once. Lightly coat a nonstick grill pan or barbecue with cooking spray and preheat to medium-high. Cook the beef for 5 to 8 minutes per side or until done to your liking.
- Meanwhile, make the salsa by whisking together the soy sauce, rice vinegar, olive and sesame oils, honey, garlic, ginger and cornstarch in a medium saucepan over medium heat. Cook for 2 minutes or until slightly thickened, then add the water chestnuts, red bell pepper and edamame and cook for 2 more minutes.
- Slice the steak against the grain into thin slices, arrange on a platter and pour the salsa over the steak. Garnish with cilantro and sesame seeds.
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Nutritional Analysis per Serving
| Calories |
485 |
| Protein |
44 g |
| Fat |
26 g |
| Saturated Fat |
6 g |
| Carbohydrates |
17 g |
| Cholesterol |
67 mg |
| Sodium |
500 mg |
| Fiber |
22 g |
Prep Time: 15 minutes (not including the marinating time)
Cook Time: 15 minutes
Make Ahead: Edamame salsa can be prepared early in the day, and can be gently reheated before serving.
Serves 4
Nutrition Watch: A food-guide serving of flank steak has 177 calories and 7 g of fat. Compare that to regular rib eye, which has 217 calories and 12 g of fat.
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