Here’s the recipe to turn to when you want to spend your time with your family or friends, not in the kitchen. Just refrigerate lean flank steak in a lively orange marinade for up to 48 hours, then quickly grill indoors or out.
Recipe information
Yield
serves 4, 3 ounces beef and 1 tablespoon sauce per serving
Ingredients
Preparation
Step 1
In a medium glass dish, whisk together the orange zest, orange juice, sugar, soy sauce, vinegar, Worcestershire sauce, and red pepper flakes until the sugar is dissolved. Add the steak, turning to coat. Cover and refrigerate for 8 to 48 hours, turning occasionally.
Step 2
Remove the steak from the dish, reserving the marinade.
Step 3
Lightly spray a grill pan or grill rack with cooking spray. Heat the pan over medium-high heat or preheat the grill on medium high. Cook the steak for 4 to 5 minutes on each side, or until the desired doneness. Transfer to a cutting board and let stand for 3 minutes. Thinly slice on the diagonal.
Step 4
Meanwhile, in a medium nonstick skillet, bring the marinade to a boil over medium-high heat. Boil for 3 minutes, or until reduced to 1/4 cup. Drizzle over the steak.
nutrition information
Step 5
(Per Serving)
Step 6
Calories: 209
Step 7
Total Fat: 6.5g
Step 8
Saturated: 3.0g
Step 9
Trans: 0.0g
Step 10
Polyunsaturated: 0.5g
Step 11
Monounsaturated: 3.0g
Step 12
Cholesterol: 48mg
Step 13
Sodium: 244mg
Step 14
Carbohydrates: 11g
Step 15
Fiber: 0g
Step 16
Sugars: 10g
Step 17
Protein: 24g
Step 18
Dietary Exchanges
Step 19
1/2 Carbohydrate
Step 20
3 Lean Meat
