Everyone has their own grilling technique but when it comes to the marinade, there’s all kinds of choices. Of course, you can pick all different flavors of marinade and yes, there are some good ones out there. However, there’s hidden sodium sp why not whip up your own marinade with everyday ingredients. Here’s two marinades one flank steak marinade and another 3-ingredient marinade I use on pork tenderloins. You will want to keep these ingredients handy so you can whip up a pork or flank steak marinade with a full subtly sweet flavor! Best of all, you will save money and sodium with this easy, pantry friendly mixture.
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Secret to easy clean up when using flank steak marinade or any meat.
Always marinade your meat, pork, chicken or whatever you are cooking in a plastic bag for easy clean up. Also, actually by using a plastic bag you actually get your meat more evenly coated. Toss the bag away and save washing a dish. If you are cooking the meat in the oven, be sure to line your pan with foil for another clean up tip.
Fabulous Flank Steak from Eating Well to Fight Arthritis
Here’s all you need for this fabulous flank steak marinade that infuses the meat for delicious savory flavor and tender steak. You can also use skirt steak for the flank steak.
Makes 9 (4-ounce) servings
2 tablespoons cup balsamic vinegar
1/4 cup low-sodium soy sauce
1/2 cup Worcestershire sauce
2 tablespoons molasses
1 tablespoon Dijon mustard
1 tablespoon minced garlic
3 pound flank steak, trimmed of fat.
1. In resealable plastic bag combine all ingredients except meat.
2. Add meat and marinate minimum four hours or time permitted.
3. Discard marinade. Grill over hot fire until cooked rare to medium rare, 4-7 minutes on each side. May be broiled in oven. Serve rare, cut diagonally across grain into thin slices. Let sit 5 minutes before slicing.
Calories 228 kcal
Calories from Fat 37%
Fat 9 g
Saturated Fat 4 g
Cholesterol 86 mg
Sodium 416 mg
Dietary Fiber 0 g
Total Sugars 3 g
Protein 31 g
Total Sugars 3 g
Protein 31 g
Dietary Exchanges: 4 lean meat
3 Ingredient Marinade from Too Hot in the Kitchen cookbook
Makes 6-8 servings
2 (1-pound) pork tenderloins, trimmed of excess fat or flank steak
1/4 cup reduced sodium soy sauce
1/4 cup roasted garlic seasoned rice vinegar
2 Tablespoons honey
1. Preheat oven 350°F.
2. In bowl, combine all ingredients except meats. Place meat in dish or large resealable plastic bag, pour marinade over meat. If time permits, refrigerate overnight, turning meat several times.
3. Bake 40-45 minutes or until meat thermometer inserted into the thickest portion of the tenderloin registers 160°F.
Protein (g) 24
Carbohydrate (g) 8
Fat (g) 4
Calories from Fat (%) 22
Saturated Fat (g) 1
Dietary Fiber (g) 0
Sugar (g) 7
Cholesterol (mg) 74
Sodium (mg) 443
Diabetic Exchanges: 3 lean meat, 1 other carbohydrate
Quick Tip: Tenderloins come two to a package. If one will be enough for you to serve, halve recipe.
For more information, visit www.hollyclegg.com or The Healthy Cooking Blog for more recipes and tips.
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