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One-For-All Marinated Beef

Total Time

Prep: 10 min. + marinating Grill: 6 min. + standing

Makes

6 servings

"I use this great marinade not just for beef, but for everything I grill-from pork chops to chicken," notes Sue Sauer of Deer River, Minnesota. "The marinade's main ingredient-orange juice- is both low in calories and a good tenderizer."

Ingredients

  • 3/4 cup orange juice
  • 1/4 cup reduced-sodium soy sauce
  • 2 tablespoons brown sugar
  • 2 tablespoons prepared mustard
  • 1 tablespoon canola oil
  • 2 garlic cloves, minced
  • 1 beef flank steak (1-1/2 pounds)

Directions

  1. In a shallow dish, combine the first 6 ingredients; add steak and turn to coat. Cover; refrigerate for 4 hours or overnight.
  2. Drain and discard marinade. On a lightly oiled grill rack, grill steak, covered, over medium heat or broil 4 in. from the heat for 6-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°). Let stand for 10 minutes before slicing.

Nutrition Facts

3 ounce-weight: 206 calories, 10g fat (4g saturated fat), 56mg cholesterol, 305mg sodium, 4g carbohydrate (0 sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 fat.

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