Flank steak with low-sodium marinade

3 of 5 (2)
member ratings
Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 297.6
  • Total Fat: 12.7 g
  • Cholesterol: 85.0 mg
  • Sodium: 129.1 mg
  • Total Carbs: 4.7 g
  • Dietary Fiber: 0.2 g
  • Protein: 34.9 g

View full nutritional breakdown of Flank steak with low-sodium marinade calories by ingredient


Quick prep, plus marinating time, and quick cooking. Quick prep, plus marinating time, and quick cooking.
Number of Servings: 6


    2 flank stakes totalling about 2.25 lbs (2 lbs 4 oz to 2 lbs 6 oz)

    2/3 cup dry red wine
    1/3 cup red wine vinegar
    1/3 cup white grape juice, unsweetened
    6 large cloves of garlic, peeled and smashed (that's what Parade calls for, but 6 tablespoons of minced garlic from a jar will do as well)
    1/3 cup flat-leaf parsley (or regular parsley or cilantro, as the mood strikes you)


Combine the marinade ingredients in a glass bowl - not metal. Add the flank steaks and coat well with the marinade. Marinate the stakes, covered, for at least 30 minutes, and up to overnight, turning once. The longer you marinate, the more tender it will be. When ready to cook, removed from the marinade and pat dry.

Broil or grill the steaks over high heat, 3 inches from the heat source, for 4 minutes per side for medium-rare meat, 5 for medium, 6 for medium-well. Remove to a cutting board and let rest for 10 minutes. To serve, slice thinly on the diagonal and arrange on a board or platter.

This makes an excellent topping for a dinner salad, with greens, tomatoes, avocado, and slices of mandarin oranges. (A complete meal!)

Number of Servings: 6

Recipe submitted by SparkPeople user BUNRAB.

Member Ratings For This Recipe

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    Very Good
    This was very good, though I left out the red wine, just because I didn't have any. I also seasoned the meat after marinating with about 1.5 t of Mrs. Dash Garlic & Herb and some pepper. The meat was very tender and your cooking times are perfect :) - 2/7/11