This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"All I eat are vegetarians - except for the occasional mountain lion steak."
-Ted Nugent, Carnivore
This is about as quick and easy as it gets. It is the perfect cookout recipe for the grill, but it's best to marinate the beef in the sauce for at least a few hours first.
Flank steak is one of my favorite cuts and has only about six grams of fat in each serving. It is less tender than some cuts because it comes form an area that gets more muscular action, but marinated and cooked quickly over high heat it makes for a truly succulent steak. Flank steak also works well in stews because it tenderizes quickly during the stewing process.
4 ounces lean beef flank steak = 158 calories, 6 g fat, 2 g sat fat, 2 g mono fat, 24 g protein, 0 g carbohydrates, 62 mg sodium, 37 mg cholesterol, Vitamin K 1 mcg
Servings = 2 | Serving size =4 ounces steak with sauce
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
Leftovers make great sandwiches or topping for salads.
Serve with Cowboy Pinto Beans
|1/2 tsp||dried oregano|
|1 tsp||chili powder|
|1/8 tsp||cayenne pepper|
|fresh ground black pepper (to taste)|
|1 Tbsp||canola or olive oil|
|2 4 ounce||flank steaks|
Place a skillet in the oven and preheat oven to 425 degrees.
In a small bowl, mix together the paprika, cumin, oregano, chili powder, cayenne, sugar, salt, pepper and oil.
When ready to cook, spread 1/4 of the sauce on one side of the steaks. Place the steaks in the hot pan with the sauce side down. Spread the remaining sauce on the top of the steaks.
Cook on the first side for about 7 to 8 minutes. Turn and cook another 5 – 7 minutes. Serve.
Serving size = 4 ounces steak with sauce
Servings = 2
Amount Per Serving
|Calories 244||Calories from Fat 127|
|% Daily Value|
|Total Fat 14g||22%|
|Saturated Fat 4g||20%|
|Monounsaturated Fat 8g|
|Trans Fat 0g|
|Total Carbohydrates 4g||1%|
|Dietary Fiber 1g||4%|
|Vitamin A 19%||Vitamin C 3%|
|Calcium 5%||Iron 15%|
|Vitamin K 9 mcg||Potassium 444 mg|
|Magnesium 32 mg|