Lean Beef Facts(Based on a 3 oz. serving)
- Nearly half of the daily value for protein
- Less than 10 grams of fat
- 4.5 grams or less of saturated fat
- Less than 95 mg of cholesterol
Today's Meat Eater Monday Star is the Flank Steak. One single serving of Flank Steak as a total of 6.3 grams of fat. Not too bad!
The flank steak is a beef steak cut from the abdominal muscles of the cow. A relatively long and flat cut, flank steak is used in a variety of dishes including London broil and as an alternative to the traditional skirt steak in fajitas. It can be grilled, pan-fried, broiled, or braised for increased tenderness. Because it comes from a strong, well-exercised part of the cow, it is best sliced across the grain before serving, to maximize tenderness.
Today I am going to share with you Chip's Fajita Marinade. It comes from my friend Amber, and is published in The Real Ranch Cookbook by the Elko County Cattle Women. It is awesome!
Chip's Fajita Marinade
(Makes 1 cup or more)
Olive Oil, Vinegar, and Lemon
Handful of Cilantro, chopped up
Handful of Green Onions, chopped up
1 Tbsp. Garlic Powder
1 Tbsp. Chili Flakes
1 tsp. Salt
Sprinkle of Pepper
Mix together equal amounts of olive oil, vinegar, and lemon juice. Add rest of ingredients. Put marinade and fajita meat in plastic ziploc bags and refridgerate for at least 2 hours.
For a meal, I make 2 batches of the marinade. In one bag I put flank steak (or chicken, or pork, or any other type of meat), and in the other I put sliced onions, red, yellow, and green bell peppers, and I let marinade over night in the refridgerater. When ready to cook, I use an aluminum foil pan on the grill, or cast iron skillet on my stove. If using the cast iron, I use a little oil to keep the meat from sticking. I cook the meat through, then add the veggies and cook until crisp tender. Serve with tortillas, cheese, guacamole, salsa, and sour cream. Very easy, and pretty healthy, until you add the cheese, sour cream, and quacamole!
Have a great day, and enjoy a meal with beef!