1/4 cup soy sauce (I suggest lite or low-sodium soy sauce)
2 tbsp canola oil
2 tbsp tomato paste
1 garlic clove, minced
3/4 tsp dried oregano
3/4 tsp pepper
1 lb beef flank steak
In a large resealable plastic bag, combine the soy sauce, canola oil, tomato paste, garlic, oregano, and pepper. On both sides of the steak, cut a diamond pattern about 1/8-inch thick. Place the steak in the bag with the marinade; seal bag and turn to coat the steak. Refrigerate several hours or overnight.
Drain marinade from the steak and discard marinade. Place the steak on broiler pan and broil 4-inches from the heat for approximately 8 minutes per side. Meat should reach 140 degrees for a rare steak, 160 degrees for medium, and 170 degrees for well done.
Garnish plate as desired.
Yield: 4 servings
Per serving: Approximately 208 calories, 12 g (4 g sat.) fat, 54 mg cholesterol, 531 mg sodium (based on reg soy sauce), 1 g carbs, 23 g protein, only a trace of fiber.
Diabetic exchanges: 3 lean meat, 1 fat
2 tbsp canola oil
2 tbsp tomato paste
1 garlic clove, minced
3/4 tsp dried oregano
3/4 tsp pepper
1 lb beef flank steak
In a large resealable plastic bag, combine the soy sauce, canola oil, tomato paste, garlic, oregano, and pepper. On both sides of the steak, cut a diamond pattern about 1/8-inch thick. Place the steak in the bag with the marinade; seal bag and turn to coat the steak. Refrigerate several hours or overnight.
Drain marinade from the steak and discard marinade. Place the steak on broiler pan and broil 4-inches from the heat for approximately 8 minutes per side. Meat should reach 140 degrees for a rare steak, 160 degrees for medium, and 170 degrees for well done.
Garnish plate as desired.
Yield: 4 servings
Per serving: Approximately 208 calories, 12 g (4 g sat.) fat, 54 mg cholesterol, 531 mg sodium (based on reg soy sauce), 1 g carbs, 23 g protein, only a trace of fiber.
Diabetic exchanges: 3 lean meat, 1 fat
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