Marinated Flank Steak With Mustard Sauce

May 08, 2023May 8, 20230 1
Marinated Flank Steak with Mustard Sauce
in Entree

Prep

15 min

Cook

16 min

Ready In

2h31min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups buttermilk
1/4 cup mustard ( use your favorite , I use Dijon )
3 -4 garlic cloves , smashed
2 tablespoons low sodium soy sauce
2 tablespoons extra virgin olive oil
2 teaspoons paprika
cayenne pepper ( a few grains )
1/2 teaspoon dried marjoram
2 lean flank steak , trimmed
vegetable oil cooking spray
1 1/4 cups plain low-fat yogurt
1/4 cup red wine vinegar
2 tablespoons Dijon mustard
1 tablespoon grated parmesan cheese
1 tablespoon extra virgin olive oil
2 garlic cloves , smashed
1/4 teaspoon dried marjoram
1/8 teaspoon salt
1/8 teaspoon cayenne pepper
minced fresh parsley ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
390
Sugar
8g
Fat
17g
Marinated Flank Steak with Mustard Sauce is a classic dish that combines the bold flavors of mustard, garlic, and paprika with the tender, juicy texture of grilled flank steak. The marinade helps to infuse the meat with flavor and keep it moist, while the mustard sauce adds a tangy, zesty kick that takes the dish to the next level. It is a crowd-pleaser that is perfect for a summer barbecue, but also makes a hearty and satisfying meal any time of year.

Instructions

1.In a large bowl, whisk together buttermilk, mustard, smashed garlic cloves, soy sauce, extra virgin olive oil, paprika, cayenne pepper, and dried marjoram.
2.Add the flank steak to the bowl and turn to coat. Cover and refrigerate for at least 2 hours or up to 8 hours.
3.Preheat the grill to medium-high heat.
4.Remove the steak from the marinade and discard the marinade. Pat the steak dry with paper towels.
5.Coat the grill with vegetable oil cooking spray. Grill the steak until browned and charred, around 6 to 8 minutes per side for medium-rare, or to your desired degree of doneness.
6.Let the steak rest for 5 minutes before slicing against the grain into thin slices.
7.In a medium bowl, whisk together low-fat yogurt, red wine vinegar, Dijon mustard, grated parmesan cheese, extra virgin olive oil, smashed garlic cloves, marjoram, salt, and cayenne pepper to make the mustard sauce.
8.Serve the steak slices on a platter, drizzled with the prepared mustard sauce, and garnish with minced fresh parsley if desired.

PROS

This marinated flank steak is tender and juicy, with a flavorful mustard sauce that complements the dish perfectly.
The marinade helps to keep the steak moist, while the grilling method ensures that the exterior is crispy and charred.

It is an excellent source of high-quality protein, iron, and zinc, which are essential nutrients needed by the body to build and repair tissues and support immune system function.

CONS

Flank steak can be tough if it is not prepared correctly, and it can be easy to overcook.
The marinade helps to tenderize the meat, but care must be taken not to over-marinate it, which can result in a mushy texture.

The dish is not suitable for vegetarians or vegans.

HEALTH & BENEFITS

Flank steak is a lean cut of beef, which means it is lower in fat and calories than other beef cuts. It is also a rich source of protein, B vitamins, and iron, which are crucial for maintaining good health.
Mustard, olive oil, and red wine vinegar are all rich in antioxidants, which can help to reduce inflammation and lower the risk of chronic diseases such as heart disease and cancer. Garlic has also been shown to have immune-boosting benefits.

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