Herb-Marinated Flank Steak

Start to Finish: 1 hour, plus 1 to 24 hours for marinating Yield: 8 servings

1. Trim fat from meat. Score both sides of steak in a diamond pattern by making shallow cuts at 1-inch intervals; set aside. In a small bowl stir together rosemary, marjoram, oregano, garlic, paprika, kosher salt, crushed red pepper, and black pepper. Stir in the oil until combined.
2. Spoon herb mixture evenly over both sides of steak; rub in with your fingers. Place steak in a shallow dish. Cover and marinate in the refrigerator for 1 to 24 hours.
3. For a charcoal grill, place meat on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until medium doneness (160°F), turning once halfway through grilling. For a gas grill, preheat grill. Reduce heat to medium. Place meat on grill rack over heat. Cover and grill as above.
4. Transfer grilled meat to a cutting board. Cover and let stand for 10 minutes. To serve, slice very thinly across the grain.

Nutrition Facts per Serving: 183 calories, 19 g protein, 11 g total fat (3 g saturated fat), 1 g carbohydrate, 0 g fiber, 34 mg cholesterol, 287 mg sodium, 0 glycemic load

Spiced Jerk London Broil

Start to Finish: 30 minutes, plus 4 to 24 hours for marinating Yield: 6 servings

1. For marinade, in a blender combine scallions, lime juice, ginger, Scotch bonnet pepper (if desired), oil, garlic, and jerk rub; cover and blend until smooth. Score both sides of steak in a diamond pattern by making shallow cuts at 1-inch intervals. If desired, season steak with kosher salt and pepper. Place steak in a glass dish; spread marinade over the steak. Cover dish with plastic wrap and marinate in the refrigerator for 4 to 24 hours. Drain steak, discarding marinade.
2. For a charcoal grill, place steak on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until medium doneness (160°F), turning once halfway through grilling. For a gas grill, preheat grill. Reduce heat to medium. Place steak on grill rack over heat. Cover and grill as above.
3. To serve, thinly slice meat diagonally across the grain.

Culinary Notes:

*Because hot chile peppers contain oils that can burn your skin and eyes, wear rubber or plastic gloves when working with them. If your bare hands do touch the chile peppers, wash your hands well with soap and water.

Variations:

Replace the Scotch bonnet with a habanero chile. If habaneros are not available, use chopped serrano chiles or red Thai bird chiles.

Replace beef with chicken breast or legs or pork tenderloin.

Nutrition Facts per Serving:

189 calories, 20 g protein, 11 g total fat (3 g saturated fat), 2 g carbohydrate, 0 g fiber, 47 mg cholesterol, 161 mg sodium, 0 glycemic load

Cuban-Style Flank Steak

Start to Finish: 1 hour, plus 3 hours in a crock pot Yield: 6 servings

1. Season the meat with salt and pepper.
2. Combine the paprika, coriander, and chile powder. Sprinkle on seasoned meat. Let sit for 15 minutes.
3. Heat a sauté pan over medium heat. Add extra-virgin olive oil and meat. Sear on both sides. Remove meat from pan. Add onion and garlic to pan. Sauté until onion is slightly caramelized. Add cumin seeds and oregano; cook 30 seconds. Add peppers, green chiles, tomatoes, and stock. Bring to a simmer. Pour into crock pot, bury flank steak in liquid. Cook on low for 3 hours or until the meat is tender and able to shred. Adjust seasoning.
4. Tear meat into strips with a fork. Mix with the peppers and broth. Serve with corn tortillas or rice.

Culinary Note:

By seasoning the meat with salt and pepper first and letting it sit, you are allowing the salt to penetrate the flesh of the meat, allowing for a fuller flavor. It is important to season the meat before applying the spices. This prevents the spices from seeming gritty when the meat is eaten. The meat can be seasoned overnight if desired.

Nutrition Facts per Serving:

250 calories, 28 g protein, 8 g fat (3 g saturated fat), 18 g carbohydrate, 5 g fiber, 34 mg cholesterol, 250 mg sodium, 0 glycemic load

Mushroom and Chard–Stuffed Flank Steak

Start to Finish: 1 hour, plus 4–5 hours for cooking Yield: 4 servings

1. Season meat with salt and pepper; set aside.
2. Heat a large sauté pan over medium-high heat. Add 1 tablespoon extra-virgin olive oil and mushrooms; sauté for 4 minutes. Add ½ cup of onions and 1 tablespoon garlic; sauté for 2 minutes. Add chard. Cook for 4 minutes or until just wilted. Add bulgur and ¼ cup of chicken stock. Season well. Remove from heat, spread in the pan, and cool in the refrigerator.
3. Once the filling is cooled, lay the flank steak on a cutting board. Notice how the grain of the meat runs lengthwise down the meat. Place the filling down the center of the meat, running with the grain. Roll the meat around the filling. Wrap the twine around the meat and tie about 1 inch from the end of the roll. Continue tying at 1½-inch intervals. Don’t worry about any filling that falls out; just push it back in.
4. Heat the sauté pan over medium heat. Add 1 tablespoon extra-virgin olive oil. Add the beef. Sear each side of the meat. Remove from pan.
5. Add 1 cup onion and 1 tablespoon garlic to sauté pan; cook 2 minutes. Add tomatoes, bay leaf, and ½ cup chicken stock. Bring to a simmer. Place tomato mixture in a crock pot. Place meat on top. Cover and cook for 4–5 hours or until the meat is tender.
6. Remove meat from pan. Let rest for 10 minutes. Slice against the grain.
7. Remove excess grease from the sauce by using a large spoon to skim the top layer of the sauce. Pour sauce into 4 soup plates. Top each with 2 slices of meat.

Culinary Notes

Flank steak is a long, fibrous muscle. It is important to place the filling along the grain of the meat and wrap the meat around the filling so that when you slice the cooked meat, you are slicing across the grain. 

Nutrition Facts per Serving:

440 calories, 41 g protein, 21 g fat (7 g saturated fat), 21 g carbohydrate, 5 g fiber, 69 mg cholesterol, 330 mg sodium, 2.5 glycemic load 

Variations:

Mushroom and Red Pepper Stuffing

Heat a large sauté pan over medium-high heat. Add extra-virgin olive oil and mushrooms; sauté for 4 minutes. Add onion and garlic; sauté for 2 minutes. Add red peppers. Heat 1 minute to warm. Add bulgur and chicken stock. Season well with salt and pepper. Remove from heat, spread in pan, and cool in the refrigerator.

Nutrition Facts per Serving:

178 calories, 6 g protein, 8 g fat (1.5 g saturated fat), 22 g carbohydrates, 6g fiber, 0 g cholesterol, 240 mg sodium, 2.5 glycemic load

Spinach, Red Pepper, and Almond Stuffing

Heat a large sauté pan over medium-high heat. Add 1 tablespoon extra-virgin olive oil, onion, and garlic; sauté for 2 minutes. Add red peppers. Heat 1 minute to warm. Add spinach and cook to wilt, 2 minutes. Add almonds, bulgur, and chicken stock. Season well with salt and pepper. Remove from heat, spread in pan, and cool in the refrigerator.

Nutrition Facts per Serving:

270 calories, 8 g protein, 17 g fat (1.8 g saturated fat), 24 g carbohydrate, 8 g fiber, 0 g cholesterol, 250 mg sodium, 2.5 glycemic load