Caribbean Jerked Steak

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 324.2
  • Total Fat: 8.9 g
  • Cholesterol: 39.7 mg
  • Sodium: 525.9 mg
  • Total Carbs: 43.2 g
  • Dietary Fiber: 1.5 g
  • Protein: 25.2 g

View full nutritional breakdown of Caribbean Jerked Steak calories by ingredient


Introduction

Flank steak takes on an island flair with this lively recipe! Great on the grill or in the broiler, this steak goes great with a fruit salad with yogurt dressing, and fresh vegetable tray. Flank steak takes on an island flair with this lively recipe! Great on the grill or in the broiler, this steak goes great with a fruit salad with yogurt dressing, and fresh vegetable tray.
Number of Servings: 4

Ingredients

    Marinade:
    2 Tbsp Soy Sauce
    1 Cup Pineapple Juice (Orange is ok, but not as good)
    1 Tbsp Candied Ginger (fresh is ok - shred before adding)
    2 Cloves Garlic
    1/2 Cup Dark Brown Sugar

    1 tsp Dried Red Pepper Flakes (optional - use to taste)
    1 tsp Allspice
    1 tsp Ground Cloves (whole cloves ok)

    1 lb Flank Steak

Directions

In a two quart bowl, combine the soy sauce and pineapple juice. Using a garlic press, press the candied ginger into the liquid, then the cloves of garlic. Add the brown sugar and whisk until it is mostly dissolved. Add the red pepper, allspice, and ground cloves. Whisk until well mixed. Reserve up to 1/4 cup of the marinade if you want to baste the steak during cooking. Do not reuse marinade after the meat has been in it.

Marinate the steak in the mixture for at least 30 minutes. For strongest flavor, marinate overnight. Discard marinade.

Grill or broil the steak according to package directions, usually 15-18 minutes for a 3/4 inch steak.

Serves 4 4 oz servings. You'll actually eat fewer calories than this estimate, since you discard most of the marinade. Flank steak is about 180 calories per 4 oz serving.

Number of Servings: 4

Recipe submitted by SparkPeople user SYSADMN.