The German Gal

Ingredients

•1 Flank Steak (1 1/2 pounds) •1/2 cup tomato Juice •1/4 cup Worcestershire Sauce •1 small onion, finely chopped (1/4 cup) •1 tablespoon fresh Lemon Juice •1 clove garlic, minced •1/2 teaspoon freshly ground black pepper •1/8 teaspoon sea salt

I just love preparing Flank Steak on Sunday. This is one of those meals you can prepare with the family, take your time, and the left overs work out perfectly for lunch and dinner for coming work week. So I’m going to list the recipe that I pulled from the The South Beach Diet and then share a short cut. That book and philosophy was the second greatest aha moment for my transition to a healthy lifestyle and learning how to eat. Fit For Life was the actual starting point. But the South Beach Diet was critical in showing a more realistic approach to preparing and cooking food day in and day out. Don’t get me wrong…L LOVE Fit for Life and the lessons Dr. Harvey Diamond introduced into my life. But who has 2-3 hours each night to prepare those dishes??? If I ever get to hire a personal cook, yes, Fit For Life will be back on the menu!! But Southbeach I feel is something us mere mortals can follow and learn to adapt into our lives….permanently. So if you haven’t read the book, I highly recommend you do. You will find it’s the common lynch pin to all low carb meal plans.

Directions (Official):

• Place Steak in a glass baking dish
• Combine the tomato juice, Worcestershire sauce, onion, lemon juice, garlic, pepper, and salt.
• Pour mixture over the steak. Cover and refrig for 2 hours. Turning once
• Place steak on broiler rack and brush with the marinade.
• Broil 3 inches from heat for 5 minutes. Turn, brush with marinade and broil for 3 minutes or until a thermometer inserted in the center registers 145 degrees F (Medium Rare)
• To Serve, cut diagonally across the grain into thin slices.

My Shortcut:

• Costco sells a teriyaki sauce that I love to use. It’s got a bit more sodium then I like, but I adjust for that. So I marinate the steak in a gallon size plastic zip lock bag over night. The longer the better!
• I preheat the outside grill and make sure to clean the grates and apply olive oil on the grates.
• I then cook on 4 minutes, close the top.
• Flip steak over and repeat two more times.