Main
Recipes
Course
Main Dishes
South Beach Marinated Flank Steak Recipe

South Beach Marinated Flank Steak Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

1 small red onion, quartered
1/3 cup balsamic vinegar
1/4 cup capers, drained
2 tbsp chopped fresh oregano
3 garlic cloves, minced
1 1/2 lbs flank steaks
1/4 tsp salt
1/4 tsp fresh coarse ground black pepper

Directions:

Sliver 1/4 of the onion and set aside. Chop the rest of the onion. Mis it in a bowl with the vinegar, capers, oregano, and garlic. Combine 1/4 cup of this mixture with the slivered onions and set aside.
Sprinkle both sides of the steak with teh salt and pepper; prick well with a fork. In a large zip-top bag, comvine the steak with the remaining onion mixture. Marinate for 1 hour to overnight.
Heat the grill or broiler, positioning the oven brioler rack so that the meat on the rack in the pan is 4 fromt he heat source. Removethe meat from the marinade, and place on grill over direct heat or on an oven rack set in the broiler pan. Discard marinade. Grill or broil for 4-5 min per side for med rare. Let stand 5 min before slice.
Place meat on a platter and pour the reserved onion mixture over the steak.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	210.52 Kcal (881 kJ)
Calories from fat	82.67 Kcal
		% Daily Value*
Total Fat	9.19g	14%
Cholesterol	77.1mg	26%
Sodium	320.96mg	13%
Potassium	429.09mg	9%
Total Carbs	4.97g	2%
Sugars	2.63g	11%
Dietary Fiber	0.89g	4%
Protein	24.23g	48%
Vitamin C	1.5mg	3%
Iron	2.9mg	16%
Calcium	58.6mg	6%

Amount Per 100 g
Calories	142.59 Kcal (597 kJ)
Calories from fat	55.99 Kcal
		% Daily Value*
Total Fat	6.22g	14%
Cholesterol	52.22mg	26%
Sodium	217.39mg	13%
Potassium	290.63mg	9%
Total Carbs	3.36g	2%
Sugars	1.78g	11%
Dietary Fiber	0.6g	4%
Protein	16.41g	48%
Vitamin C	1mg	3%
Iron	2mg	16%
Calcium	39.7mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Flank Steak Stuffed With Blue Cheese, Spinach, and Bacon

Olive oil, Balsamic vinegar, Brown sugar and 15 more..
Orange-Glazed Carrots and Onions

Sliced onion, Fat-free , less-sodium chicken broth and 6 more..
Three-Veggie Skillet

Onion, cut into small wedges, Sweet red pepper , julienned and 6 more..
London Broil with Texas Toast and Red Onion Jam

Balsamic vinegar, Brown sugar, Dijon mustard and 17 more..
Sofrito-Marinated Steak

Onion , cut into 1 inch pieces and 8 more..
Flank Steak with Garlic Wine Sauce

Head garlic, Flank steak, Salt to taste and 4 more..
Blooming Bibb Lettuce Salad

Balsamic vinegar, Red wine vinegar, Chopped oregano and 5 more..
Salmon with Lemon Caper Sauce

Capers, drained and rinsed, Smart balance spread and 5 more..
Turkey Ragu

Garlic, Chopped onion, Ground turkey , white meat and 6 more..
Filet Mignon W/Balsamic Syrup & Boursin Cheese

Balsamic vinegar, Sugar, Butter or 3 tbsp margarine and 6 more..
Balsamic Marinated Skirt Steak

Balsamic vinegar, Olive oil, Rosemary sprigs and 4 more..
Sour Cream & Fresh Herb Dip

Onion, Italian parsley, Marjoram, Oregano, Basil, Thyme and 5 more..
Vegetarian Quiche

Salt, Chopped zucchini, Unbaked pastry shell, Butter and 13 more..