Marinated Flank Steak With Mustard Sauce
Created by Derf on November 7, 2011
- Servings: 12
- Prep Time: 24h
- Cook Time: 8m
- Recipe #2177
Ingredients
- 2 cups buttermilk
- 1/4 cup mustard ( use your favorite, I use Dijon)
- 3 to 4 garlic cloves, smashed
- 2 tablespoons low sodium soy sauce
- 2 tablespoons extra virgin olive oil
- 2 teaspoons paprika
- Cayenne pepper (a few grains)
- 1/2 teaspoon dried marjoram
- 2 (1 1/2 pound) lean flank steak, trimmed
- Vegetable oil cooking spray
- Mustard Sauce:
- 1 1/4 cups plain low-fat yogurt
- 1/4 cup red wine vinegar
- 2 tablespoons Dijon mustard
- 1 tablespoon grated parmesan cheese
- 1 tablespoon extra virgin olive oil
- 2 garlic cloves, smashed
- 1/4 teaspoon dried marjoram
- 1/8 teaspoon salt
- 1/8 teaspoon cayenne pepper
- Minced fresh parsley (optional)
How to Make
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Step 1: Combine first 8 ingredients, for marinade, in a large, shallow non-mental dish; stir well. Add steaks, turning to coat. Cover and marinate in refrigerator at least 2 hours or overnight, turning steaks occasionally. Steaks can be marinated in a zip lock bag, remove air and seal tightly, turn bag now and then.
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Step 2: Remove steaks from marinade and discard marinade. Place steaks on a rack coated with vegetable spray and place rack in a roasting pan. Broil 5 inches from heat- 4 minutes on each side or to desired degree on doneness. OR barbecue to your liking.
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Step 3: To serve, cut steak diagonally across grain into thin slices. Serve chilled or at room temperature with mustard sauce.
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Step 4: Mustard Sauce: Combine first 9 ingredients in a small bowl; stir well. Cover and chill thoroughly. Garnish with fresh parsley if desired.
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Step 5: Alternately: Slowly heat the Mustard sauce while stirring, do not boil, and serve warm.
Nutritional Facts
- Serving Size: 1 (121.3 g)
- Calories 270.5
- Total Fat - 14.9 g
- Saturated Fat - 4 g
- Cholesterol - 54.1 mg
- Sodium - 185 mg
- Total Carbohydrate - 12.9 g
- Dietary Fiber - 0.2 g
- Sugars - 11.8 g
- Protein - 20.6 g
- Calcium - 308.3 mg
- Iron - 1.2 mg
- Vitamin C - 1.9 mg
- Thiamin - 0.1 mg