Keep It Simple Flank Steak

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Some of the best foods are the simplest! The flank steak or London Broil, is definitely one in that category. It boasts 23 grams of protein, 15 percent of daily iron intake and has very little fat! What’s more amazing is how easy it is to prepare. Perfect for the avid athlete and people on the go! Cooked flank steak can be used for stir fry, salads, Asian noodle dishes, fajitas or all on its own with vegetables or a salad.

The secret to success:

Marinade the meat for at least an hour but not more than two ( its a little tough, so marinating softens the fibers). Make sure to flip the meat so that both sides soak up the marinade.

Allow the cooked meat to “rest” or sit covered for 15 minutes before cutting

Slice meat against the grain ( slice thin strips)

Here’s a simple recipe:

Ingredients:

Salt
Pepper
Red Wine
Olive Oil
fresh crushed garlic

Place meat in flat baking dish. Rub garlic all over the meat. In a bowl combine remaining ingredients and pour over meat. Let it marinade for an hour. Heat oven to 350….heat skillet and sear meat on both sides until brown. Place back in baking dish and cook in oven for 10 to 15 minutes. Remove and cover with bowl or pan cover for 15 minutes. Cut thin slices across the grain. Meat should be pink on the inside and juicy!

Serve alongside sautéed Portobello Mushrooms (garlic, herbs and mushrooms – there’s 5 grams of protein in a cup of Portobello ‘shrooms) and enjoy a high protein and low fat meal!

Related Categories: Nutrition

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