South Beach Broiled Flank Steak Food

SOUTH BEACH BROILED FLANK STEAK

Steps:

• Place the steak in a 13"x9" glass baking dish. Combine the tomato juice, Worcestershire sauce, onion, lemon juice, garlic, pepper, and salt. Pour the mixture over the steak. Cover and refrigerate for 2 hours, turning once.
• Place the steak on the broiler rack and brush with the marinade. Broil 3" from heat for 5 minute Turn, brush with the marinade, and broil for 3 min til thermometer registers 145 for med-rare.
• To serve, cut diagonally across the grain into thin slices.

SOUTH BEACH MARINATED FLANK STEAK

Steps:

• Sliver 1/4 of the onion and set aside. Chop the rest of the onion. Mis it 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 teh salt and pepper; prick well with a fork. In a large zip-top bag, comvine the steak with the remaining onion mixture. Marinate for 1 hour to overnight.
• Heat the grill or broiler, positioning the oven brioler rack so that the meat on the rack in the pan is 4" fromt he heat source. Removethe meat from the marinade, and place on grill over direct heat or on an oven rack set in the broiler pan. Discard marinade. Grill or broil for 4-5 min per side for med rare. Let stand 5 min before slice.
• Place meat on a platter and pour the reserved onion mixture over the steak.

SIMPLE BROILED FLANK STEAK WITH HERB OIL

Steps:

• Position an oven rack 5 to 6 inches from the broiler unit, and preheat the broiler. Line a broiler pan or baking sheet with foil, and set the broiler insert on top of the broiler pan if using. Place the pan on the oven rack, and preheat until hot, about 5 minutes.
• Meanwhile, mix together 1/4 cup of the oil, parsley, vinegar, garlic, pepper flakes, 1/2 teaspoon salt and a few grinds of pepper in a small bowl. Cover the herb oil, and set aside until ready to serve.
• Stir together the remaining 2 tablespoons oil, 2 teaspoons salt and 1 teaspoon pepper in a small bowl. Rub the mixture on both sides of the steak.
• Carefully remove the broiler pan from the oven, put the steak in the center and broil (without turning) until nicely browned and firm, with some give when pressed in the thickest part, 6 to 8 minutes for medium-rare. Let the steak rest for 10 minutes. Slice thinly against the grain, and serve with the herb oil.

QUICK BROILED FLANK STEAK WITH QUICK ROASTED VEGGIES

Steps:

• Preheat oven broiler. Marinate flank steak in lime juice, salt and pepper. Do this right on the paper the steak comes wrapped in for easy clean up. Place on broiler pan and cook, turning once until medium rare, about 4 to 5 minutes per side. Remove to a cutting board to rest.
• Preheat oven to 475 degrees F.
• Toss broccoli and cauliflower with olive salt and pepper, pour onto a cookie sheet in a single layer. Roast, turning once, until tender and cooked through, about 10 to 12 minutes.
• Slice flank steak into thin strips, serve 3 to 4 ounces per person with a side of the veggies.

GRILLED FLANK STEAK

Steps:

• Make the marinade: Combine the canola oil, vinegar, mustard, garlic, oregano, parsley, rosemary and Worcestershire sauce in a food processor; season with salt and pepper. Pulse until the garlic and herbs are incorporated in the oil.
• Place the steak in a resealable plastic bag. Pour the marinade over the steak and marinate in the refrigerator at least 30 minutes or overnight.
• Make the sauce: Remove the steak from the bag and pour the marinade into a small pan. Bring the marinade to a boil, then reduce the heat to a simmer and cook until thickened, 2 to 3 minutes.
• Preheat a grill to high and oil the grates. Grill the steak 3 to 5 minutes per side for medium rare. Transfer to a cutting board and let rest 5 to 7 minutes, then slice against the grain. Serve with the herb sauce.

BROILED FLANK-STEAK SANDWICHES

Steps:

• Make horseradish sauce: In a small bowl, whisk together sour cream, mayonnaise, horseradish, and mustard. Season with salt and pepper. Cover with plastic wrap; refrigerate while preparing steak.
• Heat broiler, with rack 6 inches from heat. Season steak well on both sides with salt and pepper; rub with 2 tablespoons oil. Place on a roasting pan fitted with a rack. Broil 6 minutes on each side for medium-rare. Let rest 5 minutes before slicing 1/4 inch thick.
• Place watercress in a bowl; toss with remaining tablespoon oil and the lemon juice. Season with salt and pepper. Serve on toasted bread, topped with steak, horseradish sauce, and roasted peppers.

SOUTH BEACH MARINATED LONDON BROIL

Steps:

• In a small mixing bowl, whisk together the oil, wine, garlic, parsley, oregano, bay leaf, and pepper. Place the steak in a deep bowl and pour on the marinade. Turn once to coat both sides, cover, and refrigerate for at least 4 hours, preferably overnight.
• When ready to serve, preheat the broiler or prepare a charcoal grill. Discard the marinade and bay leaf. Broil the meat for about 5 minutes on each side or until a thermometer inserted in the center registers 145 degrees F (for Medium-rare).
• Cut the meat into thin, diagonal slices across the grain. Serve warm or cold.

HERB CRUSTED FLANK STEAK - SOUTH BEACH

Steps:

• Preheat broiler and pan.
• Combine the salt, tarragon, garlic, pepper, and Dijon mustard in a small bowl.
• Spread half this mixture onto one side of the meat.
• Broil mustard side up, about 4 inches from the heat for 4 minutes.
• Turn the meat over, spread the remaining mixture, and broil for an additional 3 minutes.
• Combine bread crumbs and parsley, pat evenly on meat.
• Broil 1 minute more.
• Let stand 5 minutes.
• Slice steak thin diagonally across the grain.

BROILED FLANK STEAK

Steps:

• Combine oil, soy sauce, water, brown sugar, ginger, garlic, and pepper in a small bowl. Mix until combined.
• Cut shallow slashes in a crosshatch pattern on both sides of the steak, being careful not to cut all the way through.
• Place steak in a low, flat dish and pour marinade on top, covering meat completely. Cover and refrigerate at least 4 hours, or overnight, turning steak over once.
• Set an oven rack about 6 inches from the heat source and preheat the oven's broiler. Remove steak from the marinade and place on a baking pan. Reserve marinade.
• Broil, brushing occasionally with marinade, until browned and heated through, about 5 minutes per side. Remove steak to a platter and cover loosely with foil. Let rest for at least 5 minutes. Slice into 1- to 2-inch strips across the grain.