Marinated Flank Steak with Honey Pineapple Sauce

Diet.Chef's picture

Sep. 12, 2011


For marinade and steak
Marinade 1 Tablespoon
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
Crushed pineapple 1/2 Cup (8 tbs) , canned (No Sugar Added)
For sauce
Canned unsweetened crushed pineapple 1/2 Cup (8 tbs)
Cornstarch 2 Teaspoon
Garlic 2 Clove (10 gm) (Sauce)
Ginger root 2 Small (Sauce)
Garlic 2 Clove (10 gm) , sliced
Ginger root slices/Ground ginger 1/4 teaspoon
Ginger 1/4 Teaspoon (Sauce)
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: Easy
Servings: 2

Nutrition Facts

Serving size

Calories 576Calories from Fat 144

 % Daily Value*

Total Fat 15 g23.1%

Saturated Fat 4 g20%

Trans Fat 0 g


Sodium 1085 mg45.21%

Total Carbohydrates 57 g19%

Dietary Fiber 3 g12%

Sugars 27 g

Protein 38 g76%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet