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Marinated Flank Steak (phase 1)

Source of Recipe

sbd/rita flynn-rc


Recipe Introduction

This recipe is optimal for Phase 1 of the South Beach Diet

List of Ingredients


1 small red onion

1/3 cup balsamic vinegar

1/4 cup capers, drained

2 tablespoons chopped fresh oregano

3 cloves garlic, minced

1 1/2 pounds flank steak

1/4 teaspoon coarsely ground black pepper

salt to taste










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Recipe

Dice 1/2 of the onion and sliver the other half. Mix the diced onion in a bowl with the vinegar, capers, oregano, and garlic. Combine 1/4 cup of this mixture with the slivered onions and set aside.

Sprinkle both sides of the steak with the pepper and salt, prick well with a fork. In a large zip-lock bag, combine the steak with the remaining onion mixture. Marinate for 1 hour or overnight.

Heat the grill or the broiler, positioning the oven broiler rack so that the meat on the rack in the pan is 4 inches from the heat source. Remove the meat from the marinade, and place on the grill over direct heat or on an oven rack in the broiler pan. Discard the marinade. Grill or broil for 4-5 minutes per side for medium rare. Let stand for 5 minutes before slicing.

Place the meat on a platter and pour the reserved onion mixture over the meat.