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INGREDIENTS
| 1 1/2 lbs |
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750 g |
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FLANK MARINATING STEAK (or Inside Round, Outside Round, Sirloin Tip) |
| 1/2 cup |
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125 mL |
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beer (either ale or lager) or sherry |
| 1 |
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1 |
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small onion, finely chopped |
| 2 |
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2 |
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cloves garlic, minced |
| 1/4 cup |
|
50 mL |
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ketchup |
| 1 tbsp |
|
15 mL |
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chili powder |
| 2 tbsp |
|
30 mL |
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balsamic vinegar |
| 2 tbsp |
|
30 mL |
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brown sugar |
| 4 tsp |
|
20 mL |
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grainy or Dijon mustard |
| 1/2 tsp |
|
2 mL |
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EACH salt and pepper |
PREPARATION TIME: 15 minutes
COOKING TIME: 10 - 12 minutes
MARINATING TIME: 12 - 24 hours
DIRECTIONS
Pierce steak several times with fork; place in resealable plastic bag or in shallow dish. Combine remaining ingredients; mix well and pour over meat. Seal bag tightly or cover dish. Let meat marinate in refrigerator, turning occasionally, for at least 12 hours. Remove meat from marinade and grill over medium-high heat for 5 to 6 minutes on each side for medium doneness; remove from heat and allow to rest 5 minutes. Transfer marinade to small saucepan and boil for 5 to 10 minutes until slightly thickened. To serve, slice steak in thin strips across the grain and top with sauce, if desired.
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NUMBER OF SERVINGS: 6 SERVINGS
NUTRITION INFORMATION PER SERVING
| 234 Calories |
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8.7 g Fat |
| 26 g Protein |
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12 g Carbohydrates |
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A good source of Iron (16 % RDI)
and an excellent source of Zinc (64 % RDI)
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TIP
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To speed up this recipe, combine the contents of one 20 - 40 g pouch of quick marinade for beef (usually sold at the meat case of most stores) with the recipe ingredients listed above. Marinate the steak for 30 minutes at room temperature in the mixture and then cook as above.
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