Healthy Recipes For Flank Steak: How To Make A Bourbon and Brown Sugar Flank Steak

Healthy Recipes For Flank Steak: How To Make A Bourbon and Brown Sugar Flank Steak
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Healthy Recipes – Bourbon and Brown Sugar Flank Steak

Flank steak has become one of the most popular steaks these days for grilling.  What is really puzzling about this steak though is that despite the high price tag, it is one of the toughest cuts of meat out there!

Flank steak came to be popular by way of the extremely delicious entree London Broil – thus a star was born.  A relatively ‘cheap’ and unwanted cut of beef became an extremely popular and thus expensive cut of beef!

This recipe, however, is one sure-fire way to cook this cut of beef.  The marinade I think is the trick.  I generally let it sit in the marinade for a full 24 hours and then grill it.  The steak is not only tender cooked this way but it is also delicious. 

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Bourbon and Brown Sugar Flank Steak


1/4 cup packed brown sugar
1/4 cup minced green onions
1/4 cup bourbon
1/4 cup low-sodium soy sauce
1/4 cup Dijon mustard
1/2 teaspoon black pepper
1/4 teaspoon Worcestershire sauce
1 2-pound flank steak, trimmed
Cooking spray
1/2 teaspoon cornstarch
Extra chives


Combine steak and all other ingredients except cornstarch in a large zip-lock bag. Add steak.
Seal and marinate in refrigerator. Every so often turn and mix ingredients.
Marinade in the refrigerator for at least 8 hours or up to a full day.
Remove steak from the bag – reserve the marinade.
Prepare grill – inside or outside. A George Foreman grill works just as well as the BBQ. Or broil inside in the oven. 
Place steak on grill rack coated with cooking spray.
Grill 5 minutes on each side or until desired degree of doneness.
Let stand for 10 minutes.
Cut diagonally across the grain into thin slices.
Combine reserved marinade and cornstarch in a saucepan. Bring to a boil and cook 1 minute, stirring constantly. Serve as a gravy for the meat.


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Mashed Potatoes with Garlic and Chives

The perfect accompaniment to Bourbon and Brown Sugar Flank Steak


3 pounds small red potatoes unpeeled, scrubbed
6 cloves garlic, peeled
1/2 cup nonfat sour cream
1/3 cup skim milk
2-1/2 tablespoons butter or margarine
1 teaspoon salt or to taste
1/4 teaspoon pepper
1/4 cup chopped fresh chives


Place potatoes and garlic in a large Dutch oven, cover with water. Bring to boil. Reduce heat, simmer 30 minutes or until tender. Drain.
Return potatoes and garlic to the pan and place over medium heat.
Add sour cream, milk, butter, salt and pepper. Mash to desired consistency with a masher or blend with a hand blender or mixer.
Stir in the chives.
Mound 3/4 cup potatoes on 8 plates. Arrange 3 ounces of steak around each serving of potatoes.
Drizzle 1 tablespoon sauce over food – sprinkle with chives.

Summing Up Bourbon and Brown Sugar Flank Steak

This is a wonderful recipe but as you can see from the videos, there are many other ways to cook flank steak. 

The key to a good flank steak is in my opinion the marinade and letting it sit in preferably some kind of alcohol before grilling. The alcohol burns off with the grilling but marinading it in alcohol allows some of the toughness to break down and leaves you with a delicious and tender steak after grilling.

Just make sure to not overcook as the flank steak cut of beef is very tough anyway.  Also experiment with other types of alcohol for your marinade.  I have used whatever I had on hand, including brandy once, and it turned out wonderfully.

This is also a great way to cook a pork tenderloin!

More Sources on Flank Steak Cooking Techniques and Marinades – Recipes – Flank Steak Marinades
Foreman Grill
The George Foreman Grill
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How to Grill Flank Steak
Grilled Marinated Flank Steak Recipe | Simply Recipes
A melt in your mouth flank steak that is cooked quickly with a high heat. The marinade of soy sauce, honey and garlic does the trick for this cut of meat.
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