Soy Garlic Flank Steak

TGIF! This week could’ve ended on Tuesday and it still would’ve felt too long. Aren’t those just the dandiest of weeks?

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.

So here we are…Happy Friday!

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.

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Soy Garlic Flank Steak from For the Love of Cooking, as seen on Cooking with Chrissy

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

Directions:

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!

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Question: What’s your favorite meat/protein source?

TGIF!!!

Comments

  1. says

    I’m totally impressed with all the running you are doing!!!

    I haven’t had flank steak in a long time, but yours sounds awesome! Favorite protein source? Probably grilled salmon. That’s what we eat the most.

    Happy Friday, and have a great weekend!

  2. says

    I’ve been able to get my 5K time down through speedwork and interval training. While marathon training I was doing 30+ minute 5Ks. Last week I ran one in 29:30 and this week I got down to 29:00. (It’s still a far cry from my personal best of sub 24 from 4 years ago, but I think can get back there if I focus)

  3. says

    This looks absolutely delicious! I like the meat a mooing! lol Well…not too much, but I do like it on the rare side I need to make something different for dinner this next week, and I think I am going to put this on the menu!

    IDK know my fav meat source is….I go between chicken, turkey, and beef the most.

  4. says

    Hey, I think your time is just great! I swear, I will never break a 10 minute mile. Since I’ve been running even less, I am probably even slower. This dinner looks excellent! I might have to go with chicken as my fav!

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