Three simple steak recipes

Newsday (MCT) - Flank steak is lean and very flavorful, but not particularly tender. It is best served cut into thin strips.

SPICY GLAZED FLANK STEAK

1 pound flank steak

ÂĽ cup ketchup

½ teaspoon Asian chili sauce

1. Coat a broiler pan with cooking spray; heat the broiler. Place the steak on the pan under the broiler for 5-6 minutes, until browned. Turn and broil another 4-5 minutes, until lightly browned but undercooked.

2. Combine the ketchup and Asian sauce, and brush over the steak. Return to the oven, and broil until the glaze is "set" and just begins to bubble at the edges, and the steak is cooked to the desired degree of doneness, about 2 minutes.

3. Let steak rest 5 minutes. Cut across the grain into thin slices. Makes 4 servings.

Nutritional analysis per serving: 180 calories, 24 g protein, 0 g fiber, 7 g fat, 3 g saturated fat, 215 mg sodium

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FLANK STEAK FAJITAS

1 tablespoon chili powder

½ teaspoon salt

1 pound flank steak

1 teaspoon plus 1 tablespoon canola oil, divided

1 red bell pepper, cut into thin strips

2 green bell peppers, cut into thin strips

2 minced garlic cloves

1 cup thinly sliced red onion

½ cup bottled salsa

4 flour tortillas

1. Sprinkle the chili powder, and salt evenly over the entire surface of the flank steak; pat it lightly to adhere the seasoning to the meat.

2. Heat 1 teaspoon of oil in a large, nonstick or cast-iron skillet over medium high. Add the steak, and cook 5-6 minutes per side, to the desired degree of doneness. Remove and let stand.

3. Heat the remaining tablespoon of oil in the skillet; add the peppers, garlic and onion, and cook, stirring often, until the vegetables soften, about 5-6 minutes. Stir in the salsa, and cook another 2-3 minutes, until the onions are very soft and the vegetables are wellcoated in the salsa.

4. Slice the meat across the grain into thin strips. Heat the tortillas according to package directions. Place ÂĽ of the meat and vegetables on each tortilla, fold in half and serve. Makes 4 servings.

Nutritional analysis per serving: 387 calories, 29 g protein, 4 g fiber, 14 g fat, 4 g saturated fat, 847 mg sodium

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ASIAN-FLAVORED FLANK STEAK

½ cup chopped scallions

3 minced garlic cloves

1 tablespoon minced ginger

ÂĽ cup low-sodium soy sauce

2 tablespoons honey

1 tablespoon rice vinegar

1 pound flank steak

1. Coat broiler pan with cooking spray.

2. Combine scallions, garlic, ginger, soy sauce, honey and rice vinegar in a baking dish large enough to hold the flank steak. Whisk until the honey is dissolved. Place the meat in the marinade for 5 minutes; turn, and let it sit another 5 minutes.

3. Transfer the steak to the broiler pan, and place under the broiler for 5-6 minutes on each side, or until cooked through to desired degree of doneness. Remove from oven and let stand 5 minutes.

4. While the steak is cooking, pour the marinade into a small saucepan, and bring to a boil. Boil for 3-5 minutes (to kill harmful bacteria).

5. Cut meat across the grain on the diagonal into very thin slices. Drizzle with sauce. Makes 4 servings.

Nutritional analysis per serving: 218 calories, 25 g protein, 0 g fiber, 7 g fat, 3 g saturated fat, 730 mg sodium

TIP: If you can't see the "grain" to determine the direction in which to cut, try turning the steak over: it is often more noticeable on one side than the other.

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© 2009, Newsday.