FABULOUS Gingered Flank Steak Recipe

[tinaatl]

This is an old favorite of mine from Cooking Light that I modifed for SB. My husband could eat it every night. Had to share!

Gingered Flank Steak

1 lb flank steak, trimmed
1/4 cup low sodium soy sauce
3 tablespoons Splenda sugar substitute
3 tablespoons sugar free ketchup
2 tablespoons low sodium soy sauce
1 tablespoon ground fresh ginger
1 tablespoon cider vinegar
1/4 teaspoon ground red pepper
cooking spray

Combine steak and 1/4 cup soy sauce in a large zip-lock plastic bag; seal and marinate in refrigerator 30 minutes or up to 2 hours.
Remove steak from bag, discarding the marinade.
Prepare grill or broiler, spray with cooking spray.
Combine the sugar and the remaining ingredients except for cooking spray in a bowl.
Place the steak on the grill or broiler that has been coated with cooking spray.
Cook for 5 minutes on each side or until desired degree of doneness,
**basting frequently with 1/4 cup ketchup mixture. **
Let the steak stand for 5 minutes.
Cut the steak diagonally across the grain into thin slices.
Drizzle the steak with the remaining ketchup mixture.
Yeild 4 servings

**I do not baste the flank with the sauce. I just grill it after it marinates and use the sauce to pour on top or to dip - saves time at the grill.**

[recipelover]

Just copying in two recipes that were posted so that I can include them in my recipe summary sticky:

Flank Steak Rollups [posted by LittleGirl]

I wrapped flank steak the other day around some fresh spinach, red peppers, feta cheese and black olives, baked it for about a 1/2 hour and OMG! It was so good! Even my fiancé who usually has to have his A1 didn't even think about adding anything. Paired up with some roasted veggies and you have yourself a great meal!
Here is an excellent flank steak recipe. It is awesome!

STUFFED FLANK STEAK [posted by luvs_torun]

INGREDIENTS:
2 cups dry ww stuffing mix (make your own with ww bread crumbs and spices)
1 cup boiling water
2 tablespoons ICBNB
1 1/2 pounds flank steak, pounded thin for easy rolling
2 green onions, chopped
1 red bell pepper, chopped
1 (10.5 ounce) can mushroom gravy
1/4 cup red wine
1 clove garlic, minced
2 tablespoons grated Parmesan cheese

DIRECTIONS:
Preheat oven to 350 degrees F (175 degrees C).
In a medium bowl, combine the stuffing mix, water and ICBNB or margarine. Mix well and let stand for 5 minutes. Spoon the stuffing onto the steak, leaving a 1 inch border. Add the green onions and the red bell pepper.
Roll from the long edge of the steak and secure with wooden toothpicks. Place steak seam side down in a 9x13 inch baking dish.
In a separate small bowl, combine the gravy, wine OR apple juice, garlic and cheese. Mix well and pour over the steak.
Bake at 350 degrees F (175 degrees C) for 1 hour, remove from oven and let stand before slicing.

[surfer376]

Flank Steak with Five-Spice Rub and Chile Relish

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Beef Grilling


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Relish:
2 poblano chiles
1 orange bell pepper
1 1/2 tablespoons chopped dry-roasted peanuts
1 tablespoon chopped fresh cilantro
1 tablespoon seasoned rice vinegar
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 clove garlic, minced
Steak:
1 tablespoon brown sugar (splenda and sugar free maple syrup)
2 teaspoons kosher salt
1 teaspoon ground cumin
1/2 teaspoon five-spice powder**
1/4 teaspoon ground ginger
1 (2 pound) flank steak, trimmed
cooking spray

Preheat broiler.

To prepare relish, cut chiles and bell pepper in half lengthwise; discard
seeds and membranes. Place halves, skin side up, on a foil-lined baking
sheet; flatten with hand. Broil 15 minutes or until blackened. Place in
a zip-top plastic bag; seal. Ler stand 15 minutes. Peel and chop.
Combine chiles, bell pepper, and next 6 ingredients (through garlic) in a
small bowl; toss well. Set aside.

Prepare grill.

To prepare steak, combine sugar and next 4 ingredients (through ginger) in
a small bowl. Sprinkle steak with sugar mixture. Place steak on a grill
rack coated with cooking spray; grill 6 minutes on each side or until
desired degree of doneness. Cut steak across grain into thin slices.
Serve with relish.
**You can make your own:

Chinese five-spice powder = five-spice powder = five-fragrance powder = five heavenly spices = five perfumes = five-flavored powder Notes: Don't confuse this with panch phoron, a Bengali spice mix that's sometimes called "five spice." To make your own: Combine equal parts Szechwan (or black) pepper, star anise (or anise), cinnamon, cloves, and fennel, all ground Links: For a more detailed recipe, visit the Five Spice Powder posting on RecipeSource.com.

serving size: about 3 tablespoons relish and 3 ounces steak - 198 cal,
9.2g fat, 22.8g pro, 5.2g carb, 0.8g fiber, 54mg chol, 2.6mg iron, 681mg
sod, 17mg calc.

Source:
"Cooking Light-9/04"
__________________

[recipelover]

Just copying in a recipe from another thread:

GRILLED FLANK STEAK W/ONIONS, p1 [posted by zingba]

The onions in this recipe come out so carmalized, but no sugar! The recipe says to grill the steak and onions, but I pan fried it in a little additional olive oil on the stove. It came out great and is SB friendly!

These onions are marinated with the steak adding flavor to both. You grill the onions until by are brown and soft then serve them on top of the steak. This is a great classic steak recipe.

Prep Time : 10min
Cook Time : 12min
Type of Prep : Grill

INGREDIENTS:
• 1 1/4 pounds flank steak
• 3 medium onions, cut into 1/2-inch slices
• 1/4 cup balsamic vinegar
• 2 teaspoons Dijon mustard
• 1 teaspoon salt
• 1 teaspoon rosemary, crumbled
• 1 teaspoon olive oil

PREPARATION:
Combine vinegar, mustard, salt, rosemary and oil in large, shallow glass dish. Add steak and onions; turn to coat. Let stand 15 minutes. Grill steak and onions 8 to 12 minutes, turning once and brushing with marinade. Slice steak across the grain. Serve with onions.

[ami]

A Satisfying Steak Recipe

Whether you’re hosting a small party or planning an intimate dinner for two, this elegant steak dish is sure to be a hit. Rich with flavor, this spicy steak recipe features a vegetable topping, making for a healthy and delicious twist on a plain steak entrée.

Santa Fe Steak (Phase 1)

Description
This delicious steak recipe features the heady flavors of the Southwest: cumin, garlic, and poblano peppers. If poblanos are not available, use a bell pepper (any color) and add a drop or two of hot sauce. If you have extra time, let the steak marinate at room temperature for 30 minutes for added flavor.

Prep time: 10 minutes
Cook time: 30 minutes

Makes 4 servings

Ingredients
2 tablespoons extra-virgin olive oil, divided
1 large poblano pepper, sliced into 1/4" strips
1 medium onion, thinly sliced
1 cup water
Salt and freshly ground black pepper
4 garlic cloves, minced
1 teaspoon ground cumin
1 1/2 pounds flank steak

Instructions
Heat 1 tablespoon of the oil in a nonstick skillet over medium-high heat. Add pepper strips and onion and cook, stirring occasionally, until softened and browned, about 8 minutes.

Add water, increase heat to high, and boil until liquid is almost evaporated and vegetables are tender, 4 minutes more. Remove from heat, season with salt and pepper, and cover to keep warm.

Heat grill or grill pan over medium-high heat. Mix garlic, cumin, and remaining oil together to form a thin paste. Spread over steak and rub well into both sides of the meat.

Season steak with salt and pepper and grill 5 minutes per side for medium-rare. Remove from heat, allow steak to rest for 5 minutes, and then thinly slice across the grain. Top steak with peppers and onions.

Nutritional information
Per serving:
310 calories
15 g fat (6 g sat)
6 g carbohydrate
37 g protein
2 g dietary fiber
170 mg sodium

[ami]

A Zesty Mexican-Inspired Dinner

Looking to spice things up in the kitchen? There’s no better way to reinvent your meals and turn up the heat than with Mexican food. As healthy as it is delicious when prepared South Beach Diet–style, Mexican food may be just what you need to end food boredom. With the addition of fresh lime juice and chilies, this South-of-the-Border dinner is sure to hit the spot!

Grilled Ancho-Rubbed Flank Steak (Phase 1)

Description
When fresh poblano chilies ripen and dry, they’re called anchos. You’ll find ground ones in a well-stocked supermarket, or you can buy them whole and grind them in a spice grinder. Serve this tangy, mildly spicy steak with your favorite salsa, or, in later Phases, use it to make fajitas with grilled vegetables and whole-wheat tortillas.

Prep time: 20 minutes (includes marinating)
Cook time: 15 minutes

Makes 4 servings

Ingredients
1 1/2 pounds flank steak, 1" thick
2 teaspoons ground ancho chili pepper
1/4 teaspoon salt
2 teaspoons extra-virgin olive oil
2 teaspoons grated lime zest
1 tablespoon fresh lime juice
Lime wedges

Instructions
Heat grill or grill pan to high.

Season steak with chili pepper and salt. Combine oil, lime zest, and lime juice in a shallow dish and stir to mix well. Add steak and turn to coat. Let marinate at room temperature for 15 minutes.

Grill steak to desired doneness, about 4 minutes per side for medium-rare. Let stand 5 minutes before cutting into thin slices. Serve with lime wedges.

Nutritional information
Per serving:
310 calories
17 g fat (6 g sat)
1 g carbohydrate
36 g protein
0 g dietary fiber
240 mg sodium

[Adamhenry]

I live in a small studio with no balcony/patio so I have no grill. I love to cook but have very limited recipe knowledge!!! And I am always up for trying something new---please help!

Moderator's note: edited to remove link

[Magna]

I live in a small studio with no balcony/patio so I have no grill. I love to cook but have very limited recipe knowledge!!! And I am always up for trying something new---please help!

Recipes for steak

Just wondering, but in your other post you asked for vegeterian BBQ recipes. In this one, you posted a link to recipes for steak and asked for steak recipes. Is there some reason you are looking for recipes both for vegetarian food and steaks?