Flank steak is one of my most favorite cuts of beef. Though it’s not always the most tender, it tends to be very flavorful, and does very well marinated. I often do mine in a soy-ginger marinade, but every now and again I get a hankering for a marinade that’s a little more “classic.”
To allow the flavor of the rosemary to really soak in, I marinate overnight, though you can marinate for as little as 2 hours, if you poke the heck out of both sides of the flank steak with double-fisted forks (be prepared to look like you just escaped the asylum if you go this route). This low-amine rosemary balsamic flank steak recipe is actually vinegar-free. You use a low-amine balsamic vinegar substitute instead.
2 lbs flank steak and a gallon sized ziplock bag
3 Tbsp fresh rosemary, washed and chopped
10 cloves garlic, pressed
1/4 C shallot, minced
1/4 C safflower oil oil
1/4 C balsamic vinegar
- 1/2 C blueberry juice, reduced over high heat to 1/4 C, then adding:
- 1 tsp ascorbic acid
- 1/2 tsp molasses
- 2 tsp vodka
- 1/2 tsp lime juice
1 tsp sea salt
1/2 tsp ascorbic acid
1 tsp fresh ground black pepper
- Add all marinade ingredients to a ziplock bag and mix well.
- Lay flank steak as flat as possible in the ziplock bag, and spread the marinade over it on both sides, rubbing it in.
- Lay flat in the fridge and marinate for 24 hours. Flip over halfway through, if possible.
- You can cook it on the grill or under the broiler. Here, I used the grill.
- Grill: Depending on the heat of your grill, about 3 minutes each side. You want it on a higher heat, but no flames should lick the beef, as the rosemary will char and add a bitterness.
- For Broiler: I cook flank steak under the top rack of the broiler (I give it extra height in the oven by placing the flank steak on a cookie-cooling rack on a cookie pan… On another cookie pan that’s flipped upside down. It doubles the height.) for 5 minutes, then flip over and cook the other side for 3.
- Depending on the thickness of the flank steak and proximity to the heat source, you may need to cook it a little longer. I pull it out and cut into it at this point. If it looks rare, it’s done.
- Pull it out and let it rest on a cutting board, covered in foil, for 5 minutes – it will continue cooking (The few times I’ve made the mistake of letting it continue cooking because rare was too rare, it ended up being medium-well done).
- Slice against the grain on a diagonal. Reserve juices and pour them over the top when you serve your low-amine Rosemary Balsamic Flank Steak.
Very Low Amine: rosemary, garlic, shallot, blueberry juice (high in histamines, low in tyramines), ascorbic acid, sea salt, black pepper
Low Amine: beef, safflower oil, molasses, vodka
Very High Amine: lime juice
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