Steak can actually be quite healthy if lean, not marinated in tons of oil or sugary sauces, and had in moderation. I didn’t quite realize this until recently when I started preparing steak for myself. One of my favorite types of steak is Flank because it’s relatively inexpensive, versatile with different marinades, and pretty lean. Plus, it doesn’t take long to cook! You can grill, broil or braise it, but I prefer my Flank steak grilled. I don’t have a charcoal or gas grill, but I do have my handy grill pan!
To keep my steak healthy while still giving it a lot of flavor, I chose a miso marinade from Bon Appetit and marinated the steak for about 30 hours. You could do anywhere from 30 minutes to overnight, but I prefer longer marination because you get more flavor.
- 1 1/2 pound grass-fed beef flank steak
- 1/4 cup white or yellow miso
- 1 TB Dijon mustard
- 2 teaspoons ginger, peeled and grated
- 1 garlic clove, grated
- 2 tablespoons olive oil
- salt and freshly ground pepper, to taste
Using a food processor, chop garlic and ginger. Add the miso, mustard, salt and pepper and process to combine. With the motor running, add the olive oil in a slow, steady drip. Taste for seasoning.
Spread the marinade evenly on all sides of the steak. Wrap in cellophane or put in tupperware, and put in the fridge for your desired marination time. Remove some of the excess marinade before cooking.
Remove the steak from the fridge 20 minutes before cooking to let it come to room temperature (this will help it cook evenly). Heat your grill pan over a medium-high flame until very hot – like, smoking. Spray with a touch of olive oil or cooking spray. For a medium-well steak grill for 12 minutes, turning half way through. For a rarer steak, grill for 8-10 minutes. Remove from the grill and let sit for ten minutes on the cutting board. Cut against the grain into thin strips.
I served my steak on a bed of arugula dressed with Sherry and shallot vinaigrette: 2 TB dry Sherry, 2 tsp olive oil, 2 tsp lemon juice, diced shallot, 1 tsp mustard, salt and pepper. Arugula and steak are always a great pair, and the shallots and sherry provided a sharpness that matched well with the miso flavor. I also had a cup of some leftover carrot soup that GGD made last night (and graciously let me take some home), which I highly recommend. It was the best soup and salad combo I’ve had in a while!
Even though steak is often paired with a red wine, this meal would go better with a full-bodied white wine (Viognier or Gewürztraminer) or a darker Rose. These off-dry wines will pair nicely with the Asian flavors in the miso.