Tuesday, January 26, 2010

Grilled Italian Flank Steak with Roma Tomatoes

This dish is from the first Biggest Loser cookbook. It was created by Mark Yesitis who was a contestant on the show.

1/4 c balsamic vinegar
1/4 c water or low-sodium beef or chicken broth
1 Tbs chopped garlic
1 Tbs chopped fresh basil (or 1 tsp dried basil)
1 Tbs chopped fresh thyme (or 1 tsp dried thyme)
1 tsp ground mustard seed
1/2 tsp freshly ground black pepper
1 1/4 lbs flank steak, trimmed of all visible fat
8 Roma tomatoes, halved crosswise

Combine the first 7 ingredients in a large zip lock bag. Add the steak and seal the bag. Marinate refrigerated for at least 2 hrs (but no longer than 12), turning the steak occasionally.

Prepare a fire in a charcoal grill or preheat a gas grill or broiler. Lightly coat the grill rack with cooking oil spray. Position the cooking rack 4-6 inches from the heat source.

Remove the steak from the marinade; drain and blot to remove excess marinade.

Place the steak and tomatoes on the grill rack or broiler pan. Grill or broil until browned, 4-5 minutes on each side for the steak and about 3 minutes on each side for the tomatoes. Watch the steak carefully as the balsamic vinegar can cause it to burn if not properly blotted. Check the steak for doneness by cutting into the meat. Let stand for 5 minutes on a cutting board. Cut the meat across the grain into very thin slices.

241 cal, 25 g prot, 8 g carb, 11 g total fat, 5 g sat fat, 60 mg chol, 2 g fib, 72 mg sod