Marinated and Grilled Flank Steak
Marinated and Grilled Flank Steak is a dinner that will please any beef lover, and this tasty recipe is great for a low-carb meal!
I first made this Marinated and Grilled Flank Steak years ago 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.
Flank steak is meant best when it’s cooked medium-rare or less, so if you like your beef well-done this may not be the recipe you want to try. But for anyone who enjoys a good medium-rare steak, this is a real treat for a dinner cooked on the grill.
What is Flank Steak?
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. Since you’re marinating to keep the meat juicy and tender, you can trim the fat on the edges if you’d like.
Can You Make This Recipe without an Outdoor Grill?
If it’s not quite grilling weather where you live or you don’t have an outdoor grill, you can also cook flank steak on a stove-top grill pan with ridges or a George Foreman Grill with good results. (affiliate links)
How to Make Marinated and Grilled Flank Steak:
(Scroll down for complete printable recipe including nutritional information.)
- I forgot to take photos of the trimmed flank steak I cooked here, so I’m showing you the pictures from Flank Steak Tacos so you can see how raw flank steak looks.
- For marinade combine balsamic vinegar, lemon juice, Dijon, Worcestershire sauce or Gluten-Free Worcestershire Sauce (affiliate link), 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.)
- Trim the flank steak if needed, then make small slits on both sides to help the meat cook evenly. (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 (affiliate link) 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 (affiliate link) to time it. If you don’t have a thermometer, watch it very carefully and check before you think it’s done.
- 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:
More Flank Steak You Might Like:
- 2 pound flank steak or London Broil (or slightly more)
- 2 T balsamic vinegar
- 2 T fresh lemon juice (see notes)
- 1 T Dijon mustard
- 1 T Worcestershire sauce (gluten-free if needed)
- 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 meat to cook more evenly, 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.
- Turn grill to medium-high or let coals cool down before you put the meat on.
- If using Polder Meat Thermometer (affiliate link) cook to a temperature to 130F. If using instant read meat thermometer (affiliate link) 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.
Amount Per Serving: Calories: 441Total Fat: 25gSaturated Fat: 8gUnsaturated Fat: 15gCholesterol: 141mgSodium: 213mgCarbohydrates: 3gFiber: 1gSugar: 1gProtein: 48g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
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.
Find More Recipes Like This One:
Use Grilling Recipes to find more recipes like this one. Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.