Chipotle-Marinated Beef Flank Steak

Ingredients
Total Recipe Time:  30 minutes
Marinade Time:  6 hours or overnight
Makes 4 to 6 servings


1 beef Flank Steak (about 1-1/2 to 2 pounds)
Salt


Marinade:
1/3 cup fresh lime juice
1/4 cup chopped fresh cilantro
1 tablespoon packed brown sugar
2 teaspoons minced chipotle chilies in adobo sauce
2 tablespoons adobo sauce (from chilies)
2 cloves garlic, minced
1 teaspoon freshly grated lime peel
Instructions
1.Combine marinade ingredients in small bowl; mix well. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight.
2.Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (over medium heat on preheated gas grill, 16 to 21 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Carve steak across the grain into thin slices. Season with salt, as desired.


Cook's Tip:  To broil, place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil flank steak 13 to 18 minutes for medium rare to medium doneness, turning once.

Cook's Tip:  One and three-fourths pounds beef Top Round Steak, cut 1 inch thick, may be substituted for Flank Steak. For charcoal, grill, covered, 12 to 14 minutes (for gas, grill, covered, 16 to 19 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. To broil Top Round Steak, place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 17 to 18 minutes for medium rare doneness; do not overcook, turning once.

Nutritional Information
Nutrition information per serving: 256 calories; 10 g fat (4 g saturated fat; 4 g monounsaturated fat); 100 mg cholesterol; 101 mg sodium; 5 g carbohydrate; 0.5 g fiber; 36 g protein; 10.3 mg niacin; 0.8 mg vitamin B6; 2.1 mcg vitamin B12; 2.4 mg iron; 40.9 mcg selenium; 6.5 mg zinc; 136.8 mg choline.


This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium, zinc and choline; and a good source of iron.


Nutrition information per serving, using Flank Steak (1/6 of recipe): 167 calories; 6 g fat (3 g saturated fat; 2 g monounsaturated fat); 66 mg cholesterol; 71 mg sodium; 2 g carbohydrate; 0.2 g fiber; 24 g protein; 9.4 mg niacin; 0.5 mg vitamin B6; 1.4 mcg vitamin B12; 1.5 mg iron; 27.2 mcg selenium; 4.3 mg zinc; 90.8 mg choline.


This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of choline.


Nutrition information per serving, using Top Round Steak (1/4 of recipe): 289 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat); 125 mg cholesterol; 97 mg sodium; 3 g carbohydrate; 0.3 g fiber; 47 g protein; 13.7 mg niacin; 0.7 mg vitamin B6; 2.6 mcg vitamin B12; 4.1 mg iron; 54.3 mcg selenium; 8.3 mg zinc; 181.2 mg choline.


This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline.


Nutrition information per serving, using Top Round Steak (1/6 of recipe): 193 calories; 6 g fat (2 g saturated fat; 2 g monounsaturated fat); 83 mg cholesterol; 64 mg sodium; 2 g carbohydrate; 0.2 g fiber; 32 g protein; 9.2 mg niacin; 0.4 mg vitamin B6; 1.7 mcg vitamin B12; 2.7 mg iron; 36.2 mcg selenium; 5.5 mg zinc; 120.8 mg choline.


This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium, zinc and choline; and a good source of iron.
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