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Marinated Flank Steak

By: 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."

This Kitchen Approved Recipe has an average star rating of 4.3 Rate/Review | Read Reviews (35)

 

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Original Recipe Yield 6 servings
 

Ingredients

  • 1 small red onion, quartered
  • 1/3 cup balsamic vinegar
  • 1/4 cup capers, drained
  • 2 tablespoons chopped fresh oregano
  • 3 cloves garlic, minced
  • 1 1/2 pounds flank steak
  • 1/4 teaspoon salt
  • 1/4 teaspoon coarsely ground black pepper

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.

Footnotes

  • This recipe is optimal for Phase 1 of the South Beach Diet.
  • Copyright© 2003 Waterfront Media, Inc. All rights reserved.

Nutritional Information open nutritional information

Amount Per Serving  Calories: 149 | Total Fat: 8.3g | Cholesterol: 36mg Powered by ESHA Nutrient Database

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 view all reviews »  

The reviewer gave this recipe 4 stars. This recipe averages a 4.3 star rating.
Reviewed on Mar. 28, 2006 by Laurie C   view full review
Well, I give the MARINADE four stars. The flank steak was too tough, so next time I would use...
The reviewer gave this recipe 3 stars. This recipe averages a 4.3 star rating.
Reviewed on Jan. 22, 2004 by CREMEB   view full review
I liked the lightness of the flavour in this recipe. My boyfriend didn't like the combination...
The reviewer gave this recipe 5 stars. This recipe averages a 4.3 star rating.
Reviewed on Jan. 22, 2004 by RSHUMER   view full review
I am on the South Beach Diet so in looking for recipes I came accross this one. Delicious....
The reviewer gave this recipe 5 stars. This recipe averages a 4.3 star rating.
Reviewed on Feb. 8, 2006 by GINA627   view full review
This recipe was easy and delicious. I left out the capers, marinated about 7 hours and cooked...
The reviewer gave this recipe 5 stars. This recipe averages a 4.3 star rating.
Reviewed on Mar. 30, 2005 by CAIDENCOLE   view full review
This was simple and delicious. I used a fork to poke some holes in the steak (I actually used...
The reviewer gave this recipe 5 stars. This recipe averages a 4.3 star rating.
Reviewed on Aug. 24, 2006 by Tricia   view full review
This was very simple to prepare, i just so happened to have capers in the house. I did add...
The reviewer gave this recipe 3 stars. This recipe averages a 4.3 star rating.
Reviewed on Nov. 21, 2005 by JenniDG   view full review
I thought this was alright. Instead of using flank steak, I made the mistake of using a good...
The reviewer gave this recipe 5 stars. This recipe averages a 4.3 star rating.
Reviewed on Sep. 21, 2005 by Lisa   view full review
Excellent!! Excellent! Melted in your mouth!!
The reviewer gave this recipe 5 stars. This recipe averages a 4.3 star rating.
Reviewed on Aug. 23, 2006 by Jen Graham   view full review
Oh my. I make my flank steak with this all the time now. It is WONDERFUL!!!
The reviewer gave this recipe 5 stars. This recipe averages a 4.3 star rating.
Reviewed on Aug. 2, 2006 by MTACADENA   view full review
The marinade was awesome. We did not think the meat was tough (per some of the other...

 

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