Healthy Recipes For Flank Steak: How To Make A Bourbon and Brown Sugar Flank Steak

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Healthy Recipes - Bourbon and Brown Sugar Flank Steak

Flank steak has become one of the most popular steaks these days for grilling.  What is really puzzling about this steak though is that despite the high price tag, it is one of the toughest cuts of meat out there!

Flank steak came to be popular by way of the extremely delicious entree London Broil - thus a star was born.  A relatively 'cheap' and unwanted cut of beef became an extremely popular and thus expensive cut of beef!

This recipe, however, is one sure-fire way to cook this cut of beef.  The marinade I think is the trick.  I generally let it sit in the marinade for a full 24 hours and then grill it.  The steak is not only tender cooked this way but it is also delicious. 

Bourbon and Brown Sugar Flank Steak

INGREDIENTS

  • 1/4 cup packed brown sugar
  • 1/4 cup minced green onions
  • 1/4 cup bourbon
  • 1/4 cup low-sodium soy sauce
  • 1/4 cup Dijon mustard
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon Worcestershire sauce
  • 1 2-pound flank steak, trimmed
  • Cooking spray
  • 1/2 teaspoon cornstarch
  • Extra chives

PREPARATION

  1. Combine steak and all other ingredients except cornstarch in a large zip-lock bag. Add steak.
  2. Seal and marinate in refrigerator. Every so often turn and mix ingredients.
  3. Marinade in the refrigerator for at least 8 hours or up to a full day.
  4. Remove steak from the bag - reserve the marinade.
  5. Prepare grill - inside or outside. A George Foreman grill works just as well as the BBQ. Or broil inside in the oven. 
  6. Place steak on grill rack coated with cooking spray.
  7. Grill 5 minutes on each side or until desired degree of doneness.
  8. Let stand for 10 minutes.
  9. Cut diagonally across the grain into thin slices.
  10. Combine reserved marinade and cornstarch in a saucepan. Bring to a boil and cook 1 minute, stirring constantly. Serve as a gravy for the meat.

 

Mashed Potatoes with Garlic and Chives

The perfect accompaniment to Bourbon and Brown Sugar Flank Steak

INGREDIENTS

  • 3 pounds small red potatoes unpeeled, scrubbed
  • 6 cloves garlic, peeled
  • 1/2 cup nonfat sour cream
  • 1/3 cup skim milk
  • 2-1/2 tablespoons butter or margarine
  • 1 teaspoon salt or to taste
  • 1/4 teaspoon pepper
  • 1/4 cup chopped fresh chives

PREPARATION

  1. Place potatoes and garlic in a large Dutch oven, cover with water. Bring to boil. Reduce heat, simmer 30 minutes or until tender. Drain.
  2. Return potatoes and garlic to the pan and place over medium heat.
  3. Add sour cream, milk, butter, salt and pepper. Mash to desired consistency with a masher or blend with a hand blender or mixer.
  4. Stir in the chives.
  5. Mound 3/4 cup potatoes on 8 plates. Arrange 3 ounces of steak around each serving of potatoes.
  6. Drizzle 1 tablespoon sauce over food - sprinkle with chives.

Summing Up Bourbon and Brown Sugar Flank Steak

This is a wonderful recipe but as you can see from the videos, there are many other ways to cook flank steak. 

The key to a good flank steak is in my opinion the marinade and letting it sit in preferably some kind of alcohol before grilling. The alcohol burns off with the grilling but marinading it in alcohol allows some of the toughness to break down and leaves you with a delicious and tender steak after grilling.

Just make sure to not overcook as the flank steak cut of beef is very tough anyway.  Also experiment with other types of alcohol for your marinade.  I have used whatever I had on hand, including brandy once, and it turned out wonderfully.

This is also a great way to cook a pork tenderloin!

How to Carve Flank Steak Against the Grain

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Comments 8 comments

akirchner profile image

akirchner 6 years ago from Central Oregon Author

T.Elia - thanks again for commenting - and it is one of my favorite dishes


t.elia profile image

t.elia 6 years ago from Northern Ireland

Excellant hub very informative and the dishes will compliment each other beautifully. Well Done


akirchner profile image

akirchner 6 years ago from Central Oregon Author

Well, Spanky, as healthy as beef can be I guess and potatoes...but I use all slim ingredients! It's not really about what we eat though but sometimes more how much....this is one of my favorite summertime recipes though.

Hello, hello - what waistline - I think when I turned 50, it all settled somewhere and now I'm just one solid medium brick! And I might be shorter! Thanks so much for commenting!


Hello, hello, profile image

Hello, hello, 6 years ago from London, UK

akirchner, do you know anything or care about waist line hahaha Thanks for great recipees.


habee profile image

habee 6 years ago from Georgia

Healthy AND delish?? Wow!


akirchner profile image

akirchner 6 years ago from Central Oregon Author

Cagsil - Ah yes, the recipes....I seem to collect them and am always trying new ones. My daughter tells me to stick with 'tried and true' - but I am famous for being the recipe tester! I like to see what's out there and then make it my own - but thanks so much for reading and enjoy that steak! It is mighty fine.

Darski - It is SOOOO good - especially if you make the garlic mashed and the little marinade gravy. Yum!


Darlene Sabella profile image

Darlene Sabella 6 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

Excellent and yes it sounds soooo......good, you always make me hungry, darn now I have to make something to eat. Awesome and useful, thumbs up


Cagsil profile image

Cagsil 6 years ago from USA or America

This sounds fantastic. Thank you for sharing, now I know where to come if I am looking for new recipes. :) I'll have to try it next time I make steak for dinner, which won't be for a few days, but sounds good and worth trying. :) Again, Thank you. :)

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