Flank steak in the right marinade becomes succulent and tender. The marinade for this dish is based on Cuban mojo, the signature marinade of Cuba. It’s often served in Latin American restaurants as a dipping sauce for meats, poultry and fish. Try this heart-healthy version.
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1 1/2 pounds flank steak
1/2 tablespoon ground cumin
1/2 tablespoon ground coriander
1 teaspoon dried thyme
2 garlic cloves, minced
1 tablespoon minced fresh cilantro
black pepper, sugar and salt to taste
Vegetable oil cooking spray
3 garlic cloves, minced
1 teaspoon whole peppercorns
1 habanero, seeded, optional
1 tablespoon dried oregano
3/4 cup fresh orange juice
1/3 cup fresh lemon juice
1/3 cup fresh lime juice
- Trim all visible fat from the flank steak. Combine cumin, coriander, thyme, garlic cloves, cilantro, black pepper, sugar and salt from the first ingredient list above.
- Rub both sides of the steak with this mixture. Place the steak in a large, self-sealing heavy-duty plastic bag. Set aside.
- Place the marinade ingredients, including the chile, if using, in a food processor and pulse until smooth. Pour the marinade over the steak in the bag, and seal it tightly. Refrigerate for at least 1 hour or up to 1 day, turning the bag over occasionally.
- Preheat the grill to high. Lightly coat a grill rack with cooking spray.
- Lift the steak from the marinade and pour the marinade into a small saucepan. Place the steak on the grill and grill for 4 to 5 minutes per side for medium-rare, turning once. Transfer the steak to a carving board and let stand for 5 minutes.
- While steak is cooking, bring the marinade to a rapid boil for 2 minutes. Pour the marinade into small bowls to share as dipping sauce.
- Carve the steak diagonally across the grain into very thin slices. Serve immediately. Offer the marinade as a dipping sauce for the steak.
Makes 8 servings.
Each serving contains:
Total fat 6g
Dietary fiber 0g
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)