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| | | |  | | | To broil, place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil flank steak 13 to 18 minutes for medium rare to medium doneness (top round steak 17 to 18 minutes for medium rare doneness; do not overcook), turning once.
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| | | | This recipe, using flank steak (1/4 of recipe) is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron.
This recipe, using top round (1/4 of recipe) is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
This recipe, using flank steak (1/6 of recipe) is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron.
This recipe, using top round (1/6 of recipe) is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron. | |  |
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Chipotle-Marinated Beef Flank Steak
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Ingredients: |
| 1 |
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beef flank steak (about 1-1/2 to 2 pounds) or beef top round steak, cut 1 inch thick (about 1-3/4 pounds) |
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Salt |
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Marinade: |
| 1/3 |
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cup fresh lime juice |
| 1/4 |
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cup chopped fresh cilantro |
| 1 |
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tablespoon packed brown sugar |
| 2 |
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teaspoons minced chipotle chilies in adobo sauce |
| 2 |
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tablespoons adobo sauce (from chilies) |
| 2 |
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cloves garlic, minced |
| 1 |
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teaspoon freshly grated lime peel |
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Instructions: |
| 1. |
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Combine marinade ingredients in small bowl; mix well. 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. |
| 2. |
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Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill flank steak, uncovered, 17 to 21 minutes for medium rare to medium doneness (top round steak 16 to 18 minutes for medium rare doneness; do not overcook), turning occasionally. Carve steak across the grain into thin slices. Season with salt, as desired. |
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| Makes 4 to 6 servings. |
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| | | | | Nutrition information per serving, using flank steak, (1/4 of recipe): 280 calories; 11 g fat (4 g saturated fat; 5 g monounsaturated fat); 63 mg cholesterol; 1631 mg sodium; 7 g carbohydrate; 0.4 g fiber; 36 g protein; 10.3 mg niacin; 0.8 mg vitamin B6; 2.0 mcg vitamin B12; 2.7 mg iron; 41.3 mcg selenium; 6.6 mg zinc.
Nutrition information per serving, using top round (1/4 of recipe): 318 calories; 10 g fat (3 g saturated fat; 5 g monounsaturated fat); 107 mg cholesterol; 1620 mg sodium; 8 g carbohydrate; 0.4 g fiber; 48 g protein; 8.6 mg niacin; 0.7 mg vitamin B6; 2.6 mcg vitamin B12; 4.5 mg iron; 54.7 mcg selenium; 8.3 mg zinc.
Nutrition information per serving, using flank (1/6 of recipe): 186 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat); 42 mg cholesterol; 1087 mg sodium; 5 g carbohydrate; 0.3 g fiber; 24 g protein; 6.9 mg niacin; 0.5 mg vitamin B6; 1.4 mcg vitamin B12; 1.8 mg iron; 27.5 mcg selenium; 4.4 mg zinc.
Nutrition information per serving, using top round (1/6 of recipe): 212 calories; 7 g fat (2 g saturated fat; 3 g monounsaturated fat); 71 mg cholesterol; 1080 mg sodium; 5 g carbohydrate; 0.3 g fiber; 32 g protein; 5.7 mg niacin; 0.4 mg vitamin B6; 1.7 mcg vitamin B12; 3.0 mg iron; 36.5 mcg selenium; 5.5 mg zinc. |
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