Tuesday's Meal:Texas Beef Council

Chef Tiffany Blackmon with the Texas Beef Council discusses the basics of grilling and prepares a marinade recipe for flank steak. 

FLANK STEAK

Ingredients

1 beef flank steak (about 1 ½ pounds)

Salt and pepper

Marinade

¼ cup balsamic vinegar

2 tablespoons olive oil

1 tablespoon chopped fresh basil

1 ½ teaspoons Dijon-style mustard

1 clove garlic, minced

½ teaspoon sugar

Instructions

Combine marinade ingredients in small bowl. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.

Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (over medium heat on preheated gas grill, 16 to 21 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

Season steak with salt and pepper, as desired. Carve steak crosswise into thin slices.

Nutrition information per serving: 183 calories; 9 g fat (3 g saturated fat; 4 g monounsaturated fat); 42 mg cholesterol; 66 mg sodium; 1 g carbohydrate; 0 g fiber; 24 g protein; 6.8 mg niacin; 0.5 mg vitamin B6; 1.4 mcg vitamin B12; 1.5 mg iron; 27.2 mcg selenium; 4.3 mg zinc. This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc.

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