Asian-Marinated Flank Steak

I saw this in my Cooking Light magazine (March 2009)  and knew I had to give it a try.  To make life easier, I “accessorized” my dinner by stopping off at my local Chinese takeout for shrimp fried rice, green beans and peapods.

Asian Marinated Flank Steak

  • 3 tablespoons your favorite stir fry sauce
  • 2 tablespoons water
  • 2 tablespoons rice vinegar
  • 1 tablespoon soy sauce
  • 2 teaspoons fresh grated ginger
  • 1 teaspoon sesame oil
  • 1/8 tsp. crushed red pepper
  • 2 garlic cloves, minced
  • 1 pound flank steak (trimmed of visible fat)

Put all ingredients in a ziploc bag and marinate for 10 to 24 hours.  (I put mine in the fridge this morning).  Flank steak needs to marinate because it is a tough meat, and it doesn’t take long to cook.  Only 4 minutes a side on a hot grill, and I let it rest for 5 minutes before cutting it across the grain.

perfect medium rare!

perfect medium rare!

My plate: 3 ounces steak, 3 ounces green beans, 3 ounces shrimp fried rice and 3 ounces carrots/peapods

My plate: 3 ounces steak, 3 ounces green beans, 3 ounces shrimp fried rice and 3 ounces carrots/peapods

Dinner comes in at 442 calories, 12 fat and 48 carbs.

Stats for the Day

  • 1467 caloires
  • 51 fat
  • 161 carbs
  • 90 protein
  • 13 fiber
  • 31% calories from fat, 25% protein and 44% from carbs
  • Day 8 of 30 Shred – 20 minutes
  • 10 minutes elliptical
  • 30 minute walk with Ed after dinner

Off to catch up on American Idol and watch the Sox game with Tony!   I have Friday off of work (Good Friday) so tomorrow is my Friday!!  See you in the morning!


20 thoughts on “Asian-Marinated Flank Steak

  1. what’s the deal with everyone having Good Friday off? I don’t 😦

    Enjoy tonight – we’re watching AI, too 🙂

  2. Looks amazing! Enjoy your night.

  3. Enjoying American Idol!

  4. I love Asian marinated anything. This looks so good and flank is one of my favorite cuts as it goes really far in serving a crowd.

  5. Does it get much better than shrimp fried rice and steak? I think not.

  6. I love the idea of “accessorizing” your dinner. I also love Cooking Light! Your meal looks so gooood!

  7. Yay for an early Friday 🙂

  8. Next time I make the flank steak I will marinate it!!

    Now I see where I went wrong, since mine was so tough!

    Nice accessorizing!!

  9. Looks amazing!! that is exactly how I like my steak nice and pink!

  10. Great looking meal – I love that you picked up all the side dishes. Makes the whole thing so much easier!

    • When I originally comtenmed I clicked the Notify me when new comments are added checkbox and now each time a comment is added I get four emails with the same comment. Is there any way you can remove me from that service? Appreciate it!

  11. Taking the ovreeivw, this post is first class

  12. Pleasing to find someone who can think like that

  13. Dear Qiong, You did such a great job, hats off to you! I had learnt a lot from that essay. I wish your haodily to be joyful ahead of time . Wishing you a Halloween bright and glowing as you are!Good writingloveXiao

  14. This looks delicious Biz! I love a good flank!!

  15. I am glad to be a visitor of this thoroughgoing blog, regards for this rare information!

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