Pacific Rim Flank Steak

Preparation

1. Step 1

   In a medium glass dish, stir together the marinade ingredients. Add the beef, turning to coat. Cover and refrigerate for 8 to 24 hours, turning occasionally.

   Step 2

   Preheat the broiler. Lightly spray a broiler pan and rack with cooking spray.

   Step 3

   Remove the beef from the dish, discarding the marinade. Transfer the beef to the broiler rack.

   Step 4

   Broil 4 to 6 inches from the heat for 3 to 7 minutes on each side, or to the desired doneness (3 to 5 minutes on each side for medium rare, 4 to 7 minutes on each side for medium). Transfer the beef to a cutting board. Cut diagonally across the grain into very thin slices.

2. Cook’s Tip

   Step 5

   If you plan to make the steak salad, you will see that it calls for pineapple chunks canned in their own juice. That juice is too mild for the steak marinade, which is why we don’t use it in this recipe. Regular canned pineapple juice will provide considerably more flavor.

3. Cook’s Tip on Chili Garlic Sauce or Paste

   Step 6

   Chili garlic sauce is a deliciously spicy blend of coarsely ground chiles and garlic. It is interchangeable with chili garlic paste, which includes the same ingredients plus vinegar. Look for these products in the international section of most major supermarkets. Try adding them to a variety of foods, such as chicken, fish, beef, and pasta.

4. Nutrition information

   Step 7

   (Per serving)

   Step 8

   Calories: 162

   Step 9

   Total fat: 6.5g

   Step 10

   Saturated: 3.0g

   Step 11

   Trans: 0.0g

   Step 12

   Polyunsaturated: 0.5g

   Step 13

   Monounsaturated: 3.0g

   Step 14

   Cholesterol: 48mg

   Step 15

   Sodium: 77mg

   Step 16

   Carbohydrates: 0g

   Step 17

   Fiber: 0g

   Step 18

   Sugars: 0g

   Step 19

   Protein: 23g

   Step 20

   Calcium: 4mg

   Step 21

   Potassium: 222mg

5. Dietary Exchanges

   Step 22

   3 lean meat