Wednesday, January 25, 2012

GARLIC & ROSEMARY GRILLED FLANK STEAK WITH ROASTED VEGETABLES & BROCCOLI RABE

I had a hormone-free, grain-fed piece of flank steak in my fridge, & this is what became if it.  Before I continue, I realize some people will make a case that beef is not healthy.  As someone who did not eat beef for many years, I understand where you are coming from.  However, I like red meat, especially when it is a very lean cut.  Interestingly, my cholesterol, LDL/HLD ratio, & triglyceride levels all improved when I reintroduced lean red meat to my diet (from good to great...they have never been bad).   


I came across the base for this flank steak recipe on epicurious; it is one of the top-ranked steak recipes on the site!  My husband & I both loved it.  A few of the ingredients are things that I avoid per my blood type guidelines, so here is what I came up with:

5-10 min prep 15-20 min cooking

Steak only; vegetable recipe is in a separate post


1 piece of flank steak (0.83 lb)
1/4 cup tamari (wheat-free soy sauce)
1/4 cup olive oil
1/4 cup balsamic vinegar
1 Tbsp honey
2 tsp dried rosemary (or 1 fresh, chopped)
a PINCH of Kosher salt (I may omit this the next time I make this dish)
a little less than 1/4 tsp cayenne pepper
3 large garlic cloves, pressed
1/2 onion, sliced thin

1. Mix all ingredients except the steak & onion in a baking dish.  



2.  Put the steak in the dish & poke with a fork several times.  I switched to a smaller dish because my steak was much smaller than I realized. Cover, refrigerate, & let marinate for TWO hours (anything more than two hours may give you an overly salty steak). **update: I have marinaded for as little as 30 minutes, & it's still really good.


3.  Warm up the grill.  Remove the steak from the marinade & grill evenly on each side until it is cooked per your taste. 
4.  While the steak cooks, reduce the marinade into a sauce.  Put the dish on the stove-top (if your dish isn't suitable for the stove, switch to a saucepan), bring to a boil, then reduce the heat to low.  After about a minute, add a little red wine (I added 1/4 cup Merlot).  Let it simmer a minute, then add the onion slices.  Simmer until reduced to the point you like it.  I think I let it go for 10 minutes.

4.  When the steak is done, let it sit a few minutes. Slice thinly against the grain & serve with the sauce.  I put my sauce in a little cup.  I served this with roasted vegetables & broccoli rabe.  

Enjoy, &  let me know what you think!

YOU MIGHT ALSO LIKE
Flank Steak in Lime Cumin Garlic Marinade: Grilled or Fajita-style


Following Eat Right For Your Type?  Click here to jump to Dr. D'Adamo's Typebase Index to see how the ingredients in this recipe work for you.
Do you want to learn more about the Blood Type Diet?  See the links I have posted in the left column of this site under the heading "Learn More About the Blood Type Diet."


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2 comments:

  1. Replies
    1. Thanks! It was...I will have to use a bigger piece of steak next time.

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