Easy Grilled Flank Steak

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I remember one of my earliest backyard barbecues with close friends, we huddled around the grill on a sunny afternoon, trading jokes and sipping cold drinks. While burgers and hot dogs made a regular appearance, my friend introduced me to flank steak marinated in a simple blend of spices, grilled to a tender finish, and sliced thin against the grain. I was instantly hooked by how effortless it was to prepare, and how the marinade infused each bite with a savory brightness. Over the years, I’ve turned this discovery into a versatile recipe that suits a variety of meal plans and health goals.

This Easy Grilled Flank Steak offers a satisfying balance of lean protein and bold flavors. By marinating for a short time with fresh, wholesome ingredients, you can serve up a dish that feels special without requiring a big time commitment. Whether you’re hosting a casual get together or cooking a quick weeknight dinner, this dish can be as low key or elevated as you’d like. Pair it with a colorful salad or grilled vegetables, and you have a meal that tastes fresh and provides nutrients. Here’s how to do it all, step by step.

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Prep Time, Grill Time, Calories, and Servings

• Prep Time: 10 minutes (plus 1-2 hours of marinating)
• Grill Time: 8-10 minutes
• Calories: ~220 per 4 ounce serving
• Servings: 4-6, depending on steak size

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Why You’ll Enjoy This Recipe

1. Lean and Flavorful: Flank steak is naturally lean, making it an excellent choice for high protein meals.
2. Quick Marinade: A straightforward blend of oil, vinegar or citrus, and seasonings is all you need to boost taste.
3. Flexible Pairings: Serve it over salad greens, alongside roasted vegetables, or with a simple side of whole grains.
4. Easy Technique: There’s no complicated equipment or fussy process, just a grill and some basic kitchen tools.

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Step-by-Step Guide to a Healthy Grilled Flank Steak

1. Select a Quality Flank Steak

Begin by choosing a flank steak at your local butcher or grocery store. Look for a piece that has minimal excess fat, an even thickness, and a bright color. Flank steak is known for its strong grain, so keep in mind that you’ll slice it thinly later to enhance tenderness.

Personal Tip: Ask your butcher to trim any large, visible fat. This lowers overall calories and helps marinating flavors penetrate the meat.

2. Mix a Simple Marinade

In a medium bowl or reusable plastic bag, combine extra virgin olive oil with an acidic ingredient like balsamic vinegar or freshly squeezed lime juice. Add minced garlic, a light drizzle of honey or maple syrup, salt, pepper, and any additional spices you love (paprika, chili powder, or dried oregano can be fun).

Pitfall Alert: Avoid adding too much sweetener. A tablespoon or two of honey or maple syrup is enough to balance out tangier flavors without making the marinade sticky.

3. Marinate and Chill

Place the flank steak in the marinade, ensuring it’s evenly coated. Seal the bag or cover the bowl, then pop it into the refrigerator for 1–2 hours. If you’re short on time, 30 minutes can still impart a decent flavor, but longer marinating usually brings out deeper taste.

Kitchen Trick: If you plan to marinate overnight, reduce the acid slightly to avoid textural changes in the meat. Overly acidic marinades can toughen the protein instead of tenderizing it.

4. Preheat the Grill

While the steak rests in the fridge, preheat your grill to medium high heat. You can use either a gas grill or charcoal, just make sure the grates are clean and lightly oiled to prevent sticking. Around 400-450°F (200-230°C) is an ideal range for searing flank steak effectively without overcooking.

Personal Note: If it’s rainy or you lack outdoor space, a stovetop grill pan can do the job, too. Turn on the exhaust fan to handle any smoke.

5. Grill for a Few Minutes Each Side

Take the steak out of the marinade, letting any excess drip off before placing it on the hot grill. Discard the remaining marinade to maintain food safety. Cook for 4–5 minutes on each side, adjusting time based on thickness and personal preference. Flank steak can go from perfect to overdone quickly, so keep an eye on it.

Helpful Tip: Use a meat thermometer to check for doneness if you’re unsure. Aim for around 130-135°F (54-57°C) for medium-rare or 140-145°F (60-63°C) for medium. Flank steak is best with a bit of pink in the center to retain moisture and tenderness.

6. Let it Rest

Once the steak has achieved your desired level of doneness, move it to a cutting board. Loosely cover it with foil, and let it rest for 5–10 minutes. This pause allows the juices to redistribute within the meat, leading to a juicier final product.

Pitfall Alert: Cutting too soon can cause flavorful juices to run out, leaving the steak drier. Practice patience here, it truly pays off.

7. Slice Thinly Against the Grain

Flank steak’s noticeable grain runs along its length. To serve the steak tenderly, use a sharp knife to cut thin slices perpendicular to those muscle fibers.

This reduces chewiness.

Personal Tip: An angled cut can yield slightly bigger slices with a similar tenderness. Hold the knife at a slant, and carve at a slow pace for uniform slices.

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Nutritional Overview

A 4-ounce portion of grilled flank steak generally contains around 220 calories, with about 25-28g of protein and minimal carbs. Using a moderate amount of healthy fat in the marinade adds beneficial fatty acids while keeping extra calories in check. The marinade’s acidity can help tenderize the meat and reduce cooking times, resulting in a lean meal option with maximum flavor.

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Storage and Leftovers

• Refrigeration: Place leftover slices in a sealed container in the fridge. They hold up well for 2-3 days. Quickly reheat in a skillet, or top a salad with cold slices for a refreshing lunch.
• Freezing: You can freeze cooked slices for up to 2 months if you’d like. Thaw in the fridge, and gently reheat without overcooking.

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Personal Variations

• Herb Lovers: Add chopped rosemary or thyme to the marinade for an earthy note.
• Spicy Zing: Toss in crushed red pepper flakes or a bit of sriracha if you enjoy a gentle heat.
• Citrus Twist: Swap out the vinegar for fresh orange or lemon juice to bring a bright spin to the marinade.

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Ways to Serve

Grilled flank steak can be served in various forms:

• Over Salad Greens: Thin slices on a bed of mixed greens, cherry tomatoes, cucumber, and a drizzle of balsamic vinaigrette.
• In Wraps or Tacos: Slice and fold into tortillas with sautéed peppers, onions, and a light yogurt sauce.
• With Roasted Veggies: Plate it beside a colorful mix of zucchini, peppers, or sweet potatoes.
• On Rice Bowls: Layer brown rice, steak, avocado, and your favorite veggies for a nourishing bowl.

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Pin This Recipe for Later

If this Easy Grilled Flank Steak idea resonates, pin or bookmark it so you can refer to it whenever you crave a protein packed, quick to make dinner. Whether you’re grilling under the summer sun or using an indoor grill pan on a busy weekday, you can keep the flavors bright and the process hassle free.

It’s a satisfying way to bring a lean cut of meat into your menu rotation without sacrificing taste.