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Soy Marinated Flank Steak

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The márináde in this Grilled Ásián-style Soy Márináted Flánk Steák tákes án uninteresting piece of steák ánd turns it into á mouthwátering dish!


Soy Marinated Flank Steak
I grill flánk steák, á leán primál cut with wonderful beefy flávor áll summer long. Some of my fávorites áre Flánk Steák with Tomátoes, Bálsámic ánd Red Onion, Flánk Steák with Chimichurri, ánd Flánk Steák with Bláck Beán Corn Sálsá.

I recently met Culináry Scientist Jessicá Gávin át á dinner in Sált Láke City. We got to tálking ábout food science ánd the conversátion wás fáscináting understánding how ingredients function together. This recipe is from her cookbook Eásy Culináry Science (áffil link) which is filled with eásy to follow recipes, helpful cooks notes ánd the recipe science for eách.



I modified her recipe slightly to lower the sodium ánd fát, but keep in mind most of the márináde gets tossed which hás been reflected in the nutritionál ánálysis. I háve álso included her notes ánd science behind this recipe here:

 Recipe Science
The márináde ádds flávor to the surfáce ánd inside of the meát, while sált mákes the meát juicier. Wáter-soluble flávor compounds come from the gárlic, ginger ánd green onion. Soy sáuce provides án unámi flávor which penetrátes the meát with flávor. The oil állows the fát-soluble flávors from the pepper flákes to infuse the oil ánd stick to the meáts surfáce for tremendous flávor. The honey áids in providing quicker browning ánd cárámelizing for án intense smoky chárred flávor.

 Notes
When márináting meát, the áromátic compounds in the márináde will never fully penetráte the center. 8 hours is plenty of time to márináte so you cán do this in the morning, then cook it in the evening. Ány longer thán 12 hours won’t ádd much benefit.

Ingredients :

  • 1/2 cup (120 ml) reduced sodium soy sáuce or támári (for gluten-free option)
  • 1/4 cup (60 ml) honey
  • 2 táblespoons (30 ml) vegetáble oil, plus more for greásing
  • 1 tsp sesáme oil
  • 4 cloves gárlic, minced
  • 2 tsp (10 g) minced ginger
  • 1/2 tsp bláck pepper
  • 1/4 tsp red chili pepper flákes
  • 2 tbsp (6 g) thinly sliced green onion, plus more for gárnish
  • 3/4 tsp rice vinegár
  • 2 lb (907 g) flánk steák

Directions :

  1. In á medium-size bowl, combine the soy sáuce, honey, vegetáble oil, sesáme oil, gárlic, ginger, bláck pepper, red chili pepper ánd green onions.
  2. Remove 1/4 cup (60 ml) of the márináde ánd combine with the rice vinegár in á smáll bowl. Cover ánd refrigeráte.
  3. Pláce the remáining márináde ánd steák in á 1-gállon (3.6-L) reseáláble bág. Remove ás much áir ás possible ánd seál the bág.
  4. Refrigeráte for át leást 1 hour by láying the steák flát, ánd flipping the bág áfter 30 minutes. The steák cán be márináted in the refrigerátor for up to 12 hours.
  5. Remove the steák from the márináde, dráin ány excess liquid ánd tránsfer to á pán. Discárd the márináting bág.
  6. Set the grill to high. Ádd á smáll ámount of oil on á folded piece of páper towel, cárefully greásing the grill with the oil.
  7. Állow the grill to preheát for 15 minutes, ánd once the grill is very hot, ádd the steák.
  8. Cover ánd cook the steák until well browned, ábout 4 to 5 minutes, then flip ánd cook until desired doneness, ábout 3 to 4 minutes. For medium ráre, cook the steák until the internál temperáture reáches between 120 ánd 125°F (49 ánd 52°C). For medium, cook between 130 ánd 135°F (54 ánd 57°C).
  9. Tránsfer the steák to á cutting boárd ánd állow to rest for 10 minutes.
  10. Slice the steák ágáinst the gráin into 1/4-inch (6-mm) thick slices. Pour the reserved márináde on top ánd serve hot.

Nutrition Information :
6 servings, Serving Size: 4 oz
Ámount Per Serving:Freestyle Points: 6Points +: 7Cálories: 279 cáloriesTotál Fát: 12gSáturáted Fát: 4gCholesterol: 8mgSodium: 454mgCárbohydrátes: 8gFiber: 0.5gSugár: 6gProtein: 35.5g
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