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Just Tell Me What to Eat!
by Timothy S. Harlan
This is a perfect recipe to experiment with. Use a different herb or acid in the marinade each time you make it for a much different flavor. Try dried tarragon and orange juice, or lemon juice and fresh thyme. The combinations are endless. You might not think that beef is good for you, but the problem is not red meat but highly processed red meat. Good-quality, lean flank steak is not the red meat you need to avoid. We now know it is bologna and hot dogs that cause health problems.  Leftover steak keeps for two to three days and is great on sandwiches.
Servings: 3
Serving Size: 4 ounces steak
This recipe can easily be halved or multiplied
Cooking Time: 60 minutes


    • 2 tablespoons minced shallot
    • 2 cloves garlic, minced
    • 1 tablespoon fresh rosemary
    • 1 tablespoon extra-virgin olive oil
    • 1 tablespoon freshly squeezed lime juice
    • 1/2 teaspoon salt
    • 3/4 pound flank steak
    • Spray olive oil


1. Combine the shallot, garlic, rosemary, olive oil, lime juice, salt, and flank steak in a zippered plastic bag. Close the bag and toss to coat the steak well. Marinate for at least 4 hours in the refrigerator (overnight is best).

2. When you are ready to cook the steak, preheat the oven to broil or start the barbecue grill on medium-high heat.

3. Lightly spray a broiler or grill pan with oil. Put the flank steak on the pan and place it under the broiler (or place the steak on the grill). Discard the marinade. Cook for 8 to 9 minutes on each side for medium-rare.

4. Transfer to a cutting board and allow the meat to rest for 5 to 10 minutes prior to slicing. Carve the meat as thinly as possible and serve.

    Serving size 4 ounces - Servings 3
    Calories 218
    Calories from Fat 105
    Total Fat12 g (18%)
    Saturated Fat 4 g (18%)
    Trans Fat 0 g
    Monounsaturated Fat 6 g
    Cholesterol 48 mg (16%)
    Sodium 454 mg (19%)
    Total Carbohydrates 2 g (1%)
    Dietary Fiber 0 g (0%)
    Sugars 0 g
    Protein 23 g
    Vitamin A (2%)
    Vitamin C (4%)
    Calcium (4%)
    Iron (11%)
    'Parenthetical percentages refer to % Daily Value.



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