1 to 1 1/2 pounds flank steak, 1 inch thick, all visible fat removed
Marinade:
1/2 cup dry red wine, nonalcoholic red wine, or low-sodium beef broth
3 tablespoons minced fresh parsley
3 tablespoons tarragon vinegar or wine vinegar
1 teaspoon vegetable oil
1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled
1 tablespoon chopped fresh tarragon or 1 teaspoon dried, crumbled
3 cloves garlic, crushed, or 1 1/2 teaspoons bottled minced garlic
1 bay leaf
1/2 teaspoon freshly ground pepper
Vegetable oil spray
Freshly ground pepper to taste
Place steak in an airtight plastic bag or in a baking dish. In a small nonmetallic bowl, combine marinade ingredients. Pour over steak and turn to coat. Cover and refrigerate for at least 8 hours, turning occasionally. Preheat broiler. Spray broiler pan with vegetable oil spray. Set aside. Remove steak from marinade, pat dry, and sprinkle with pepper. Place meat on prepared broiler pan. Broil 4 to 6 inches from heat until desired doneness, 4 to 7 minutes on each side for medium-well done, or 3 to 5 minutes on each side for medium-rare. Slice diagonally across the grain into thin slices. Cook s Tip on Beef Cuts: Steak on a cholesterol-lowering diet? Sure. Just select the cut of meat carefully and trim all visible fat. Besides flank steak, wise beef choices include tenderloin, sirloin, and round steak.