STEROID
04-09-2012, 11:55 PM
Cola- Marinated Flank Steak
http://img829.imageshack.us/img829/7908/tempfile600x800.jpg (http://imageshack.us/photo/my-images/829/tempfile600x800.jpg/)
Total Time: 2.5 hrs (including marinating time)
Serves: 6
Ingredients
2 pounds beef flank steak,trimmed
1 cup bottled reduced sodium teriyaki sauce
1 cup diet cola
1 onion, diced
2 cloves garlic, chopped
2 tablespoons red wine vinegar
1 teaspoon vegetable oil
2 tablespoons hot sauce
Salt and pepper to taste
Preparation
With a sharp knife, lightly score both sides of steak in a crisscross pattern. Place steak in a large ziplock bag.
In a medium bowl, combine teriyaki sauce, cola, onion, garlic, vinegar, oil and hot sauce, whisking well to combine. Reserve 1/2 cup of marinade. Pour remaining marinade over steak in ziplock bag, seal bag and turn over a few times to thoroughly coat. Refrigerate for 2 hours.
Preheat broiler and place a rack 3 inches from heat source. Let steak and marinade sit at room temperature for 15 minutes. Remove steak from bag; discard excess marinade. Season steak on both sides with salt and pepper. Place steak on a broiler pan and broil for 6 minutes. Turn steak, brush with reserved marinade and broil for 6 minutes longer (for medium rare).
Remove steak to a cutting board, tent with foil to keep warm and allow to rest for 10 minutes. Carve steak into thin slices and serve.
Nutritional Information
Amount per serving
Calories: 285
Fat: 9g
Saturated fat: 2g
Protein: 34g
Carbohydrate: 17g
Fiber: 0g
Cholesterol: 48mg
Sodium: 106mg
http://img829.imageshack.us/img829/7908/tempfile600x800.jpg (http://imageshack.us/photo/my-images/829/tempfile600x800.jpg/)
Total Time: 2.5 hrs (including marinating time)
Serves: 6
Ingredients
2 pounds beef flank steak,trimmed
1 cup bottled reduced sodium teriyaki sauce
1 cup diet cola
1 onion, diced
2 cloves garlic, chopped
2 tablespoons red wine vinegar
1 teaspoon vegetable oil
2 tablespoons hot sauce
Salt and pepper to taste
Preparation
With a sharp knife, lightly score both sides of steak in a crisscross pattern. Place steak in a large ziplock bag.
In a medium bowl, combine teriyaki sauce, cola, onion, garlic, vinegar, oil and hot sauce, whisking well to combine. Reserve 1/2 cup of marinade. Pour remaining marinade over steak in ziplock bag, seal bag and turn over a few times to thoroughly coat. Refrigerate for 2 hours.
Preheat broiler and place a rack 3 inches from heat source. Let steak and marinade sit at room temperature for 15 minutes. Remove steak from bag; discard excess marinade. Season steak on both sides with salt and pepper. Place steak on a broiler pan and broil for 6 minutes. Turn steak, brush with reserved marinade and broil for 6 minutes longer (for medium rare).
Remove steak to a cutting board, tent with foil to keep warm and allow to rest for 10 minutes. Carve steak into thin slices and serve.
Nutritional Information
Amount per serving
Calories: 285
Fat: 9g
Saturated fat: 2g
Protein: 34g
Carbohydrate: 17g
Fiber: 0g
Cholesterol: 48mg
Sodium: 106mg