ORANGE-MARINATED FLANK STEAK

Orange-Marinated Flank Steak image

Yield serves 4, 3 ounces beef and 1 tablespoon sauce per serving

Number Of Ingredients 9

2 teaspoons grated orange zest
1/3 cup orange juice
2 tablespoons sugar
2 tablespoons soy sauce (lowest sodium available)
2 tablespoons balsamic vinegar
1 tablespoon Worcestershire sauce (lowest sodium available)
1/2 teaspoon crushed red pepper flakes
1 1-pound flank steak, all visible fat discarded
Cooking spray

Steps:

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.
Remove the steak from the dish, reserving the marinade.
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.
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.
(Per Serving)
Calories: 209
Total Fat: 6.5g
Saturated: 3.0g
Trans: 0.0g
Polyunsaturated: 0.5g
Monounsaturated: 3.0g
Cholesterol: 48mg
Sodium: 244mg
Carbohydrates: 11g
Fiber: 0g
Sugars: 10g
Protein: 24g
Dietary Exchanges
1/2 Carbohydrate
3 Lean Meat