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Marinated Flank Steak

The South Beach Diet Online

A South Beach Diet combination of Mediterranean flavors puts the fire into grilled flank steak, making Phase 1 a piece of cake.

Ingredients {{adjustedServings}} servings

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Original recipe yields 6 servings

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Nutrition

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  • Calories:
  • 149 kcal
  • 7%
  • Fat:
  • 8.3 g
  • 13%
  • Carbs:
  • 4.2g
  • 1%
  • Protein:
  • 13.9 g
  • 28%
  • Cholesterol:
  • 36 mg
  • 12%
  • Sodium:
  • 306 mg
  • 12%

Based on a 2,000 calorie diet

Directions

  1. Sliver one-quarter of the onion and set aside. Chop the rest of the onion. Mix 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.
  2. Sprinkle both sides of the steak with the salt and pepper; prick well with a fork. In a large zip-top food-storage bag, combine the steak with the remaining onion mixture. Marinate for 1 hour or overnight.
  3. Heat the grill or the broiler, positioning the oven broiler rack so that the meat on the rack in the pan is 4 inches from the heat source. Remove the meat from the marinade, and place on the grill over direct heat or on an oven rack set in the broiler pan. Discard the marinade. Grill or broil for 4 to 5 minutes per side for medium-rare. Let stand for 5 minutes before slicing.
  4. Place the meat on a platter and pour the reserved onion mixture over the steak.
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Reviews

Laurie C
14
3/28/2006

Well, I give the MARINADE four stars. The flank steak was too tough, so next time I would use a more tender cut. I even marinaded the steak for more than 24 hours in hopes of making it more tender and I made sure I poked it really well with the fork. The marinade made a nice colorful presentation though, so I think it would do well for guests if you had a nice cut of meat. I did add a little extra basalmic vinegar since my onion was big and I needed a little more juice. I also was a little heavy handed on the garlic and capers, but I think all in all I kept the basic proportions of the marinade the same. I just did a little more than the stated amounts. I will make this again, but I will find another cut of meat.

CREMEB
7
1/22/2004

I liked the lightness of the flavour in this recipe. My boyfriend didn't like the combination of the red onion and the capers but I love capers and thought the taste was fine. The timing was perfect even under the broiler.

RSHUMER
6
1/22/2004

I am on the South Beach Diet so in looking for recipes I came accross this one. Delicious. Even my picky 5 year old liked it. (First time she ate red meat. I will definatly make this again.