Grilled Flank Steak with Garlic-Shallot-Rosemary Marinade

Fat 61%Protein 36%
Percent Calories

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

  1. 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.
  2. Puree all marinade ingredients in blender until smooth, scraping down blender jar as needed.
  3. 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.
  4. 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).
  5. 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.
  6. 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)

NutrientValue%DV
Calories547
Fats37g 47%
Saturated fats10g 48%
Trans fats0g
Cholesterol147mg 49%
Sodium1288mg 56%
Carbs4g 1%
Net carbs3g
Fiber1g 2%
Sugar1g
Protein49g
Calcium75mg 7%
Iron4mg 49%
Potassium811mg 17%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0.1μg
Beta carotene2μg
Caffeine0mg
Choline203mg 37%
Copper0.2mg 21%
Fluoride0.2μg
Folate (B9)30μg 7%
Lycopene0.1μg
Magnesium55mg 13%
Manganese0.2mg 9%
Niacin14mg 89%
Pantothenic acid1mg 29%
Phosphorus457mg 65%
Retinol0μg
Riboflavin (B2)0.2mg 18%
Selenium55μg 100%
Theobromine0mg
Thiamine0.2mg 13%
Vitamin A IU29IU
Vitamin A1μg 0.2%
Vitamin B122μg 103%
Vitamin B61mg 107%
Vitamin C2mg 3%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E4mg 24%
Vitamin K16μg 13%
Zinc9mg 77%
Sugars
Sugar1g
Sucrose0g
Glucose0g
Fructose0g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats10g 48%
Monounsaturated fats21g
Polyunsaturated fats3g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine3g
Arginine3g
Aspartic acid4g
Cystine1g
Glutamic acid7g
Glycine3g
Histidine2g
Hydroxyproline1g
Isoleucine2g
Leucine4g
Lysine4g
Methionine1g
Phenylalanine2g
Proline2g
Serine2g
Threonine2g
Tryptophan0.3g
Tyrosine2g
Valine2g

Similar Foods