Flank Steak
This chef-curated Flank Steak offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 30g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 431 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Flank Steak offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Flank Steak to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Flank Steak, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- c red wine
- c olive oil
- c beef broth
- 1 large green pepper, seeded
- and chopped
- 1 lb top London broil or 1 c cherry tomatoes, halved
- 1 c fresh mushrooms, sliced
- 1 t oregano
- c brandy
- 2-3 c cooked whole wheat
- pasta
- 1/2
- 1/2
- 1/2
- 1/4
- You can't just dump booze
- on food and throw in a
- match— that's asking for
- trouble. First, pour the
- liquor in a microwave-safe
- measuring cup. Nuke it for
- 30 seconds on low power
- or until warm to the touch.
- Do not let it boil. Then
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
pour the liquor over the food, strike a long fireplace match, and set it ablazeStep 2: Technique & Execution
Note: Always remove food from the grill before ignitingStep 3: Technique & Execution
How to Light Your FireLondon Broil with Pasta In a shallow baking dish, combine the red wine and olive oilStep 4: Technique & Execution
Place the beef in this marinade and refrigerate for 2 hours, turning the beef over onceStep 5: Technique & Execution
Grill over medium heat until desired level of doneness is reached, then cut into 1" cubesStep 6: Technique & Execution
Combine the broth, vegetables, mushrooms, and oregano in a large skillet and boilChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 431 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 30g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 20g | Complex, slow-digesting dietary fiber |
| Fat | 10g | Wholesome dietary lipids for micronutrient absorption |
Flank Steak
This chef-curated Flank Steak offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Animal protein | Firm tofu, tempeh, or organic chickpeas |
| Cooking fat | Extra virgin olive oil or grass-fed butter |
Instructions
Technique & Execution: pour the liquor over the food, strike a long fireplace match, and set it ablaze
Technique & Execution: Note: Always remove food from the grill before igniting
Technique & Execution: How to Light Your FireLondon Broil with Pasta In a shallow baking dish, combine the red wine and olive oil
Technique & Execution: Place the beef in this marinade and refrigerate for 2 hours, turning the beef over once
Technique & Execution: Grill over medium heat until desired level of doneness is reached, then cut into 1" cubes
Technique & Execution: Combine the broth, vegetables, mushrooms, and oregano in a large skillet and boil
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Storage & Freezing Tips
- Refrigerator: Store leftovers in an airtight container for up to 3-4 days.
- Reheating: Heat in a saucepan or skillet on medium heat until hot throughout.
- Freezing: Freeze portions in airtight containers for up to 2 months. Reheat directly from frozen or after thawing.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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