Sugar and Spice Rubbed Flank Steak

February 17, 2008 · 0 comments

in beef,dairy-free,healthy,mexican/tex-mex,quick and easy

Tom and I love flank steak but it’s been ages since we’ve had it. What used to be a very inexpensive (but still tasty) red meat has shot up in price lately, I  guess due to its popularity. But, I found flank steak quite cheaply last week, so I decided to buy a few pounds.

Last night, I made a really simple (but really good) rub for the flank steak and broiled it. This keeps the calories really low (no oil for pan frying or marinating) without sacrificing taste.

Since I used some Mexican flavors in the steak, I wanted to complement it with some Tex-Mex-y sides. I decided to make some corn cakes, layer those with a black bean saute (probably my favorite way to make black beans), the flank steak and finally some salsa.

This doesn’t LOOK all that appetizing, but I promise you it’s GOOD stuff.


Sugar and Spice Rubbed Flank Steak

1 (1.5 lb.) flank steak
2 Tbsp. brown sugar
2 Tbsp. chili powder
1 Tbsp. + 1 tsp. cumin
2 tsp. oregano
1 tsp. salt
1/2 tsp. ground pepper
1/4 tsp. cayenne pepper

Preheat your broiler and spray the broiler pan lightly with cooking spray.

Combine the brown sugar, chili powder, cumin, oregano, salt, pepper and cayenne. Rub the mixture onto the flank steak, coating it completely and pressing firmly to make sure it adheres. Let the meat rest with the spices (at room temperature) for about 15-20 minutes. Broil for about 4-5 minutes per side, for medium rare. Allow to rest under an aluminum foil tent for 5 minutes or so before slicing against the grain. 

Nutritional Information for just the flank steak (per 4 oz. serving): Calories: 206 / Fat: 9.2 / Carbs: 6.7g / Fiber: 1.2g / Protein: 23.6g

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