Grilled Flank Steak

Beef is a great source of protein for a keto diet, and the marinade spices this essential source of protein up massively.

Key For Keto provided this recipe as a simple meal to cook on the outdoor grill during better weather, however the recipe works just as well on a counter-top grill in the fall or winter. The taste certainly warmed us up on a cold day.

Why is meat so good for a keto diet?

Meat is a fantastic source of protein and also a good source of healthy fats, which are necessary for proper hormone production and metabolism. Meat contains high levels of iron and other minerals, which are essential for overall health. Beef is one of the best meats to eat on a keto diet because it is very high in protein and healthy fats, and it also contains a good amount of iron. Beef is also a good source of other nutrients such as zinc and B vitamins.

Turning over steak being marinaded in a metal roasting tin — Marinading the steaks

What part of the cattle is the flank?

The flank is the area of the cattle between the last rib and the hip bone. This area is often used for steaks and other cuts of meat. The flank is also the area where the meat is most tender.

Taking steak out of marinade and grilling on a george foreman grill — Grilling the steaks on a counter-top grill

Blog useful – cooking beef

There are many ways to cook beef, and each one results in a different taste and texture. The most popular methods are grilling, frying, roasting, and stewing. For this recipe, Key For Keto state grilling but I think it would work just as well being fried if you had no access to a grill.

Grilling is a quick and easy way to cook beef. It gives the meat a nice char flavor and leaves it juicy on the inside. To grill beef, preheat your grill to medium-high heat and cook the beef for 5-7 minutes per side. Frying is another popular way to cook beef. It results in a crispy exterior and a juicy interior. To fry beef, heat a large skillet over medium-high heat and add enough oil to coat the bottom of the pan. Cook the beef for 3-5 minutes per side.

A perfect, simple and delicious recipe thanks to the overnight marinade.

Serves

Prep Time15 Mins

Cook Time15 Mins

Marinating Time8 Hours

Total Time8 Hours 30 Mins

Ingredients

3 lbs flank steak, cut into bigger pieces
1 cup olive oil or coconut oil
0.6666666 cup coconut aminos (we used soy sauce as substitute)
0.5 cup vinegar (apple cider)
1 lemon, juice
2 tbsp mustard
6 garlic cloves
1 tbsp ginger, grated
1 tbsp dried onion, chopped or onion powder
1 tbsp salt
2 tsp dried thyme
1 tsp chilli powder

Instructions

Mix all the ingredients, except the meat, to create the beautiful marinade.
Place each steak into bags, pour in the marinade equally. Seal them.
Marinate overnight.
Then just grill them. You can check with a thermometer to get the doneness you prefer.
Grill each side for 3 minutes with the cover down.

Nutrition Facts Per Serving

Calories 780

Fats 54g

Protein 48.2g

Carbs 19g

What we think

“This recipe did serve 6 as stated and we served it with some veggies, broccoli and greens. Overall, the marinade made the steak too spicy, even for my husband Will who relishes the challenge of spicy food. I used our George Forman counter-top grill, grilling each side of the steak for 3 minutes. In hindsight I would cook for 3 minutes in total with the lid down next time. Sadly, this version of the recipe as noted above would only rate 3 stars but a couple of amendments it would be a 5 out of 5.”

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Thanks for reading as always!
- Lucy & Will

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Grilled Flank Steak

Beef is a great source of protein for a keto diet, and the marinade spices this essential source of protein up massively.

Why is meat so good for a keto diet?

What part of the cattle is the flank?

Blog useful – cooking beef