Grilled Flank Steak with Garlic-Shallot-Rosemary Marinade
8 ounces of grilled flank steak with garlic-shallot-rosemary marinade contains 547 Calories. The macronutrient breakdown is 3% carbs, 61% fat, and 36% protein. This is a good source of protein (87% of your Daily Value), potassium (17% of your Daily Value), and iron (49% of your Daily Value).
- Makes
- 32 ounces
- Prep Time
- 75 minutes
- Cook Time
- 25 minutes
Ingredients
Directions
- Flank steaks smaller or larger than 2 pounds can be used, but adjust the amount of salt and pepper accordingly. We prefer flank steak cooked rare or medium-rare. If the steak is to retain its juices, it must be allowed to rest before being sliced. If using a gas grill, cook the steak over high heat, following the times in step 3, but keep the cover down. If the meat is significantly underdone when tested with a paring knife, turn off one burner and position the steak so that the thinner side is over the cool part of the grill and the thicker side is over the hot part of the grill.
- Puree all marinade ingredients in blender until smooth, scraping down blender jar as needed.
- Place steak on rimmed baking sheet or in large baking dish. Using dinner fork, prick steak about 20 times on each side. Rub both sides of steak evenly with salt and then with paste. Cover with plastic wrap and refrigerate at least 1 hour or up to 24 hours.
- Using large chimney starter, ignite about 6 quarts (1 large chimney, or 2 1/2 pounds) charcoal briquettes and burn until covered with thin coating of light gray ash, about 20 minutes. Empty coals into grill; build two-level fire by arranging coals to cover one half of grill. Position grill grate over coals, cover grill, and heat grate for 5 minutes; scrape grate clean with grill brush. Grill is ready when coals are hot (you can hold your hand 5 inches above grate for just 2 seconds).
- Using paper towels, wipe paste off steak; season both sides with pepper. Grill steak directly over coals until well browned, 4 to 6 minutes. Using tongs, flip steak; grill until second side is well browned, 3 to 4 minutes. Using paring knife, make small cut into thickest part of meat; if meat is slightly less done than desired, transfer steak to cutting board (meat will continue to cook as it rests). If steak is significantly underdone, position so that thinner side is over cool side of grill and thicker side is over hot side; continue to cook until thickest part is slightly less done than desired, then transfer steak to cutting board.
- Loosely tent steak with foil; let rest 5 to 10 minutes. Using sharp chef's knife or carving knife, slice steak about 1/4 inch thick against grain and on bias. Serve immediately.
Nutrition Facts
For 8 ounces of grilled flank steak with garlic-shallot-rosemary marinade (267g)
Nutrient | Value | %DV |
---|---|---|
Calories | 547 | |
Fats | 37g | 47% |
Saturated fats | 10g | 48% |
Trans fats | 0g | |
Cholesterol | 147mg | 49% |
Sodium | 1288mg | 56% |
Carbs | 4g | 1% |
Net carbs | 3g | |
Fiber | 1g | 2% |
Sugar | 1g | |
Protein | 49g | |
Calcium | 75mg | 7% |
Iron | 4mg | 49% |
Potassium | 811mg | 17% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 0.1μg | |
Beta carotene | 2μg | |
Caffeine | 0mg | |
Choline | 203mg | 37% |
Copper | 0.2mg | 21% |
Fluoride | 0.2μg | |
Folate (B9) | 30μg | 7% |
Lycopene | 0.1μg | |
Magnesium | 55mg | 13% |
Manganese | 0.2mg | 9% |
Niacin | 14mg | 89% |
Pantothenic acid | 1mg | 29% |
Phosphorus | 457mg | 65% |
Retinol | 0μg | |
Riboflavin (B2) | 0.2mg | 18% |
Selenium | 55μg | 100% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 13% |
Vitamin A IU | 29IU | |
Vitamin A | 1μg | 0.2% |
Vitamin B12 | 2μg | 103% |
Vitamin B6 | 1mg | 107% |
Vitamin C | 2mg | 3% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 4mg | 24% |
Vitamin K | 16μg | 13% |
Zinc | 9mg | 77% |
Sugars | ||
Sugar | 1g | |
Sucrose | 0g | |
Glucose | 0g | |
Fructose | 0g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 10g | 48% |
Monounsaturated fats | 21g | |
Polyunsaturated fats | 3g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 3g | |
Arginine | 3g | |
Aspartic acid | 4g | |
Cystine | 1g | |
Glutamic acid | 7g | |
Glycine | 3g | |
Histidine | 2g | |
Hydroxyproline | 1g | |
Isoleucine | 2g | |
Leucine | 4g | |
Lysine | 4g | |
Methionine | 1g | |
Phenylalanine | 2g | |
Proline | 2g | |
Serine | 2g | |
Threonine | 2g | |
Tryptophan | 0.3g | |
Tyrosine | 2g | |
Valine | 2g |