Marinated and Grilled Flank Steak
Marinated and Grilled Flank Steak is a dinner that will please any beef lover, and this tasty recipe is low-carb, Keto, low-glycemic, gluten-free, South Beach Diet Phase One, and can be Paleo or Whole 30 with the right ingredients! Use the Diet-Type Index to find more recipes like this one.
I first made this Marinated and Grilled Flank Steak when a teacher at school asked for more beef recipes on the blog. Since then I’ve made this many times, often changing the marinade ingredients slightly, but always with good results. I’ve discovered that if you use a small Ziploc bag to marinate, you can get by with a lot less marinade, so in this updated recipe I’ve used the same ingredients, but cut down the amounts from the original recipe.
When I first made this I wondered about the cut of meat I saw at my store labeled “London Broil.” I checked The Cook’s Thesaurus, which clarified that although London Broil is the name of a finished dish while flank steak is a cut of meat, butchers often label flank steak as London Broil. Use either of those cuts, but if you’re a South Beach Diet follower, keep in mind the guidelines to use beef with less than 10% fat. Since you’re marinating to keep the meat juicy and tender, you can trim the fat on the edges if you’d like.
For marinade combine balsamic vinegar, lemon juice, Dijon, Worcestershire sauce, garlic, dried oregano, dried basil, dried thyme, and smoked paprika. Whisk in olive oil. (If you’re missing one or two of these ingredients, just adapt with what you have. If you need gluten-free or Paleo, be sure you use gluten-free or Paleo Worcestershire sauce.) Trim the flank steak if needed, then make small slits on both sides to help the marinade penetrate better. (This is probably optional, but I always do it.) Put meat in ziploc bag, add marinade, and marinate in refrigerator for 8-24 hours. (I usually put it in the fridge at night before I go to bed, then cook for dinner the next day.)
I use this fantastic Polder Meat Thermometer that I got from Elise to make sure the flank steak is perfectly cooked, because this is a cut of meat that will be ruined if it’s cooked too much. Insert it into the thickest part of the meat, then set the temperature you want. (I used 130F for medium rare.) You can also use an instant read meat thermometer to time it. If you don’t have a thermometer, watch it very carefully and check before you think it’s done. Hard to show this in a photo, but if you’re using this type of thermometer that has a probe, be sure the probe is not touching the grill or you won’t get an accurate reading.
When the meat reaches the temperature you want, take it off the grill and let rest (5-10 minutes for small pieces or 10-15 minutes for bigger pieces.) Then cut in thin slices across the grain to serve. (If you like your meat well-done, then this is not the recipe for you. Flank steak tastes best and is most tender when it’s cooked rare or medium-rare.)
Make it a Meal:
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Marinated and Grilled Flank Steak
Marinated and Grilled Flank Steak dinner is one that will please any beef lover.
- 2-3 pound flank steak or London Broil
- 2 T balsamic vinegar
- 2 T fresh lemon juice (see notes)
- 1 T Dijon mustard
- 1 T Worcestershire sauce
- 1 T finely minced fresh garlic
- 1/2 tsp. dried oregano
- 1/2 tsp. dried basil
- 1/2 tsp. dried thyme
- 1 tsp. smoked paprika or paprika
(original recipe had cayenne pepper, which I stopped using through the years)
- 1/4 cup olive oil
- Combine balsamic vinegar, lemon juice, Dijon, Worcestershire sauce, garlic, and spices.
- Then whisk in olive oil.
- Trim the flank steak so there’s not a lot of visible fat. Then make small scores about 1/4 inch deep and 1/4 inch apart on both sides of the meat. (This allows the marinade to penetrate more, but it’s optional.)
- Place meat in ziploc bag, using the smallest size you can fit it into.
- Pour marinade mixture over meat.
- Then marinate in refrigerator 8-24 hours.
- To cook, take meat out of the refrigerator, drain off marinade, and let it come to room temperature while you preheat grill to high heat. (I sometimes rinse the flank steak if I’m in a hurry.)
- Turn grill to medium-high or let coals cool down before you put the meat on.
- If using Polder Meat Thermometer, cook to a temperature to 130F. If using instant read meat thermometer, start checking temperature after you turn the meat and cook to 130F.
- I turned the meat after about 6 minutes, and my flank steak reached this temperature in about 11 minutes, but cooking time will depend on how hot the grill is, the size of your steak, and the temperature of the meat when you start.
- The meat will continue to cook as it rests, so it’s best to remove from the grill when it’s underdone rather than overdone.
- When meat reaches that temperature remove from the grill.
- Let rest 5-10 minutes for smaller pieces or 10-15 minutes for larger pieces.
- Cut meat into thin slices across the grain.
- Serve immediately.
- This is great served with Chimichurri Sauce or olive sauce for steak.
I use my fresh-frozen lemon juice for this recipe.
Recipe originally adapted from Gourmet Magazine.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Marinated and Grilled Flank Steak is great for any phase of the South Beach Diet or any type of low-carb or Keto eating plan. Some low-carb or Keto followers might like to keep the fat on the meat, but for the South Beach Diet some fat should be trimmed.
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