Horseradish Flank Steak Recipes For Supper

By | May 21, 2009
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Flank Steak With Horseradish Sauce

Horseradish Steak Ingredients

For steak
1 pound beef flank steak
2 cloves garlic, minced
2 tablespoons Dijon-style mustard
1/8 teaspoon hot pepper sauce
2 tablespoons Worcestershire sauce
3 tablespoons fresh-squeezed lemon juice

For horseradish sauce
2 teaspoons prepared horseradish
1 tablespoon Dijon-style mustard
1/4 cup fat-free mayonnaise
2 green onions, finely chopped
1/4 cup fat-free sour cream

Method:

  1. Place the steak on a dish and with a sharp knife, score the surface – make shallow, criss-cross diagonal cuts at about 1 inch spacing on both sides.
  2. Take a large re-sealable plastic bag and in it, combine the garlic, mustard, lemon juice, Worcestershire sauce and hot pepper sauce.
  3. Put the scored flank steak into the bag, seal the bag and turn lightly to coat the meat with the marinade mixture on all sides.
  4. Refrigerate this bag of prepared marinade and steak for at least 8 hours or overnight, and turn the bag occasionally.
  5. Preheat the barbecue grill. Remove the flank steak from the bag and discard the marinade mixture.
    Insert a meat thermometer into the center of the flank steak and place the meat on the grill. Cover the barbecue with the lid and grill for 7-9 minutes on each side till the steak is medium rare (145? F) or till it reaches the desired temperature on the thermometer.
  6. Meanwhile, prepare the horseradish sauce by combining all the ingredients for the sauce in a medium sized bowl. Cover and refrigerate till the meat is cooked.
  7. Remove the steak from the grill when done and let it rest for about 5 minutes.
  8. Slice the meat thinly in a diagonal manner and serve hot on individual plates with the horseradish sauce.

Nutritional Information:
(Amounts per serving)

ENERGY    PROTEIN    FAT(total)    SODIUM    CHOLESTEROL
225kcal          26g               10g              353mg            51mg

No. of Servings: 6
Preparation time: 15 minutes + 8 hours marinating time
Cooking time: 10-15 minutes

Health Tips:

  • Flank steak with horseradish sauce makes an easy and elegant meal that is high in protein and low in fat and calories.
  • It is a heart healthy and diabetic friendly recipe due to its low sodium, cholesterol and fat content.
  • Beef is rich in selenium, zinc, iron, protein and B Vitamins. However, excess consumption of red meat has been linked to an increased occurrence of bowel and colon cancer. Thus opt for lean varieties of meat and limit consumption to 1 serving per week.