You are here

Marinated Flank Steak with Honey Pineapple Sauce

Diet.Chef's picture
  Marinade 1 Tablespoon
For marinade and steak
  Onion 1⁄2 Cup (8 tbs), diced
  Green bell pepper 1⁄2 Cup (8 tbs), sliced
  Dry sherry 4 Fluid Ounce
  Apple juice 1⁄2 Cup (8 tbs) (No Sugar Added)
  Unsweetened apple juice 1⁄3 Cup (5.33 tbs)
  Teriyaki sauce 1⁄4 Cup (4 tbs)
  Soy sauce 2 Teaspoon
For sauce
  Crushed pineapple 1⁄2 Cup (8 tbs), canned (No Sugar Added)
  Canned unsweetened crushed pineapple 1⁄2 Cup (8 tbs)
  Garlic 2 Clove (10 gm) (Sauce)
  Cornstarch 2 Teaspoon
  Garlic 2 Clove (10 gm), sliced
  Ginger root 2 Small (Sauce)
  Ginger 1⁄4 Teaspoon (Sauce)
  Ginger root slices/Ground ginger - 1/4 teaspoon 2 Small, peeled
  Powdered mustard 1⁄2 Teaspoon
  Flank steak 12 Ounce
  Honey 1 Teaspoon
  Vegetable oil 2 Teaspoon

1 For the marinated steak: In a shallow pan (not aluminum), add the first 9 ingredients and mix well.
2 Add the steak, cover and refrigerate overnight, turning the steak occasionally.

3 Remove meat from the marinade and place on rack in the broiler pan.
4 Strain the marinade reserving the liquid and vegetables.
5 Discard garlic and ginger.
6 Broil steak 2 to 3 inches from heat source,about 4 minutes on each side, turning once, until medium-rare.
7 For the sauce: In a small bowl, add pineapple, cornstarch, and honey.
8 Stir to dissolve the cornstarch and set aside.
9 In a small skillet,heat the oil and add reserved vegetables.
10 Saute briefly for about 3 minutes.
11 Add in the reserved marinade liquid and bring to a boil.
12 Add in the pineapple mixture, stirring constantly and cook until thickened.

13 Serve hot.

Recipe Summary

Difficulty Level: 
Main Dish
Party, Healthy

Rate It

Your rating: None
Average: 4.2 (16 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 576 Calories from Fat 144

% Daily Value*

Total Fat 15 g23.6%

Saturated Fat 4.5 g22.7%

Trans Fat 0 g

Cholesterol 45 mg15%

Sodium 1085.5 mg45.2%

Total Carbohydrates 57 g19.1%

Dietary Fiber 3.3 g13.2%

Sugars 27.6 g

Protein 38 g75.7%

Vitamin A 2.9% Vitamin C 73.8%

Calcium 9.6% Iron 20.3%

*Based on a 2000 Calorie diet

Marinated Flank Steak With Honey Pineapple Sauce Recipe