Flank Steak with Chimichurri

Recipe contributed by Tracy Crane, PhD, RDN

Flank steak, also known as the fraldinha in Brazil, babette in France, and sobrebarriga in Colombia, is a richly flavored, lean cut of meat from the belly of a cow. Flank steak is a great option for grilling as you can get a nice high heat on the outside that will cook it quickly but keep it tender. Additionally, being low in fat means that there are fewer polycyclic aromatic hydrocarbons (PAH), which are carcinogenic compounds formed when fat drips onto an open flame and causes smoke.

Flank steak can be tough but is worth the effort. Use a meat tenderizer or marinade it to help get the most out of this flavorful cut!

Ingredients

4 cloves garlic

1/3 cup olive oil

Juice of 1/2 lime

1 Tbsp honey

2lb flank steak

3 tsp salt

1 tsp pepper

Steps

1. Smash or roughly chop the garlic into small pieces and place a gallon-size plastic bag, such as a ziplock.

2. Add the olive oil, citrus juice, honey and flank steak to the bag and mix well to coat the steak evenly.

3. Marinate at least 2 hours, ideally 12 hours or overnight in the refrigerator.

4. Heat your grill to medium-high heat (400-450ºF).

5. Remove flank steak from the bag, shake off excess marinade, and sprinkle with salt and pepper.

6. Grill for about 4-5 minutes, then flip over and cook another 3-4 minutes. Check internal temperature: it should be about 130-135ºF.

7. Take off heat, set on a plate and cover with foil to rest for at least 10-15 minutes.

8. Cut against the grain, ideally at an angle, to serve, and serve with chimichurri sauce.

Chimichurri Sauce

4 cloves garlic

¼ red onion

2 cups parsley

¼ cup cilantro

¼ cup oregano

Juice of 1/2 lime

2 Tbsp red wine vinegar

1/2 to 1/3 cup olive oil

Salt, pepper, and red chili flakes to taste

Steps

1. Pulse garlic, red onion, parsley, cilantro and oregano in a food processor or blender until herbs are finely chopped.

2. Move mixture to a bowl and add lime juice, red wine vinegar, and 1/2 cup olive oil and stir together.

3. Add additional olive oil if needed to achieve desired consistency.

4. Add salt, pepper, and red chili flakes to taste.