Very much so like my run on Wednesday evening, the 5K last night was a challenge. I’ve learned to never trust course descriptions that refer to a course as “relatively flat”. CoughcoughLIARScoughcough.
I looked over at Mr. Prevention before the race and said, “I feel really old right now.” He concurred. The average age of this race was probably about 20. The local cross-country teams use this 5K race for qualifying times for the season, hence the majority of runners were between the ages of 14 and 18. And hence, I brought up the rear finishing in an unimpressive 30:23. When ever will I finish a sub-30 5K? I don’t think I want to know the answer…
Of course Mr. Prevention finished in an effortless 23ish minutes. Very proud of the guy, he’s turned into quite the accomplished runner (while I slowly regress in my abilities).
C’est la vie.
While this flank steak was prepared last week during the BLAZING heat (I’m such a trooper, let me tell you), you meat-lovers out there ought to put this on your summer to-do list while the weather is still nice.
Flank steak is associated with marinading. Because the cut is so lean, it needs a little TLC – a little fat, a little flavor, and a little fineness when it comes to the grill (i.e. don’t over-cook it). You want this meat to be medium and certainly still pink in the center. If you’re like me and enjoy a piece more well-done, opt for the end slices that are cooked nearly through.
And if nothing else, this meal is QUICK. Throw the flank steak in the marinade the day before and just throw it on the grill with some veggies and you have a healthy, balanced meal in 10 minutes flat.
1/4 cup olive oil
3 Tbsp low-sodium soy sauce
4 green onions, sliced
3 cloves of garlic, minced
Juice of 1 lime
1/2 tsp red pepper flakes
1/2 tsp ground cumin
2 Tbsp brown sugar
1.5 lb flank steak, trimmed of any visible fat
Combine the olive oil, soy sauce, green onion, minced garlic, lime juice,
red pepper flakes, cumin, and brown sugar together in a large ziplock bag. Add the steak and place into the refrigerator to marinate for 24 hours.
Grill on medium heat for 3-4 minutes per side until cooked. Let the meat rest for at least 5 minutes before slicing. Yield: 5 servings (about 4.5 ounces each).
Nutrition Information (per serving): 353 calories; 16.8 g. fat; 96 mg. cholesterol; 285 mg. sodium; 4 g. carbohydrate; 0 g. fiber; 37.4 g. protein
Result: The marinade makes any flank steak into something fab or one big flop. This was a fabulous flavor. Flank steak is very lean and a marinade is a must. Be sure not to over-cook – this is a cut of meat where you want some pink, or else it will be far too tough. I am not a big red meat lover, but this was great for a change…Mr. Prevention agrees 😉 Enjoy!