Best Herb Crusted Flank Steak South Beach Recipes

South Beach Marinated Flank Steak image

Provided by Tarbean

Categories Steak

Time 30m

Yield 6 serving(s)

Number Of Ingredients 8

1 small red onion, quartered
1/3 cup balsamic vinegar
1/4 cup capers, drained
2 tablespoons chopped fresh oregano
3 garlic cloves, minced
1 1/2 lbs flank steaks
1/4 teaspoon salt
1/4 teaspoon fresh coarse ground black pepper

Steps:

Sliver 1/4 of the onion and set aside. Chop the rest of the onion. Mis it in a bowl with the vinegar, capers, oregano, and garlic. Combine 1/4 cup of this mixture with the slivered onions and set aside.
Sprinkle both sides of the steak with teh salt and pepper; prick well with a fork. In a large zip-top bag, comvine the steak with the remaining onion mixture. Marinate for 1 hour to overnight.
Heat the grill or broiler, positioning the oven brioler rack so that the meat on the rack in the pan is 4" fromt he heat source. Removethe meat from the marinade, and place on grill over direct heat or on an oven rack set in the broiler pan. Discard marinade. Grill or broil for 4-5 min per side for med rare. Let stand 5 min before slice.
Place meat on a platter and pour the reserved onion mixture over the steak.

South Beach Broiled Flank Steak image

Provided by Tarbean

Categories Steak

Time 25m

Yield 4 serving(s)

Number Of Ingredients 8

1 1/2 lbs flank steaks
1/2 cup tomato juice
1/4 cup Worcestershire sauce
1 small onion, finely chopped (1/4 cup)
1 tablespoon fresh lemon juice
1 garlic clove, minced
1/2 teaspoon fresh ground black pepper
1/8 teaspoon salt

Steps:

Place the steak in a 13"x9" glass baking dish. Combine the tomato juice, Worcestershire sauce, onion, lemon juice, garlic, pepper, and salt. Pour the mixture over the steak. Cover and refrigerate for 2 hours, turning once.
Place the steak on the broiler rack and brush with the marinade. Broil 3" from heat for 5 minute Turn, brush with the marinade, and broil for 3 min til thermometer registers 145 for med-rare.
To serve, cut diagonally across the grain into thin slices.

Nutrition Facts : Calories 307.4, Fat 14.1, SaturatedFat 5.9, Cholesterol 69.7, Sodium 415.5, Carbohydrate 7.1, Fiber 0.5, Sugar 3.6, Protein 36.6

South Beach Steak Diane image

Provided by TheDancingCook

Categories Steak

Time 20m

Yield 4 serving(s)

Number Of Ingredients 12

4 (3 ounce) beef tenderloin, about
5 tablespoons trans free margarine, i use smart balance
1/4 cup onion, minced
1/4 cup mushroom, sliced
1/2 teaspoon garlic, minced
1 tablespoon Worcestershire sauce
1 teaspoon mustard powder
2 tablespoons lemon juice
1 tablespoon dried parsley
fresh chives (to garnish) (optional)
salt
pepper

Steps:

Place each 3 oz piece of tenderloin between wax paper and pound with a mallet until the steak is about 1/2 inch thick.
Pat meat with paper towel to dry; season with salt and pepper.
In a large skillet, melt 3 Tbsp of the margarine and cook meat on medium to high heat for 2 minutes on each side.
Remove the meat from skillet onto a plate and keep warm.
In the same skillet, melt 2 Tbsp of margarine and saute the mushrooms, onion and garlic until veggies are semi-soft.
Add the mustard powder and Worcestershire, mixing well.
Add the meat to skillet and cook until meat is done to your liking.
Remove the meat and keep warm; combine lemon juice and parsley in the skillet and cook until warmed.
Pour sauce over the meat and garnish with chives; serve.