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West Florida Hospital

Marinated Broiled Flank Steak

The content below is part of the “Health Library” and is not indicative of services available at the facility.

Nutrition Facts

Serving Size ½ of recipe
Calories 242
Total Fat 15 g
Saturated Fat 4.5 g
Sodium 229 mg
Total Carbohydrate 2 g
Dietary Fiber 0.5 g
Protein 23 g

Servings and Times

Servings 2
Marinating Time 30 minutes to overnight

Ingredients and Preparation

Ingredients Measures
White wine vinegar 2 tablespoons
Olive oil 1 tablespoon
Dried rosemary 2 teaspoons
Garlic clove, minced 1
Flank steak ½ pound
Salt 1/8 teaspoon
Freshly ground pepper to taste
Cooking spray


  1. Mix together vinegar, oil, rosemary, and garlic. Combine marinade mixture and steak in a large zippered bag, toss to coat, and refrigerate 30 minutes to overnight.
  2. Prepare broiler.
  3. Season steak with salt and pepper and place on a broiler pan coated with cooking spray. Place on center oven rack and broil 6 minutes on each side, or until desired degree of doneness. Slice and serve.
  • Exchanges

    3 lean meats; 1.5 fats

  • Side Suggestions: Marinated Mushroom Sauté

    Toss 2 cups sliced mushrooms with 1 tablespoon olive oil, 1 tablespoon white wine vinegar, 1 teaspoon lemon juice, and 1 teaspoon dried rosemary. Sauté mushrooms for 6-7 minutes in a nonstick skillet coated with cooking spray over medium-high heat, until mushrooms are tender. Nutrition Info (for ½ of recipe): 82 calories; 4 g carbohydrate; 2 g protein; 7 g fat (1 g sat); 1 g fiber; 3 mg sodium. Exchanges: 1 vegetable; 1.5 fat.

  • Side Suggestions: Rice Pilaf