Monday, August 24, 2015

Marinated Flank Steak (AIP, Paleo, Low FODMAP)

Marinated Flank Steak (AIP, Paleo, Low FODMAP)

While I have very limited photographic evidence of this marinated flank steak, I simply couldn’t let that small hiccup keep me from sharing this amazing recipe.

I’ve been making marinated steak for a couple years, helped in part by a childhood memory of my uncle’s recipe, though my recipe has undergone many changes to accommodate different dietary needs. This latest batch was meant to be a test for a future blog post. I had developed a habit of not measuring the marinade components, so each batch turned out a little different... But this time, I wrote down the ingredients & amounts in my recipe journal intending to make the recipe at least one more time before posting it. Fun fact: did you know that for most recipes I post on this site, I’ve tested them at least 2 to 3 times (sometimes as many as 5 times) before posting them? I just want to ensure that the results are consistent & that I can craft beautiful images.

Ok, back to steak.... After 7ish hours, the meat was all marinated & ready to be cooked. Unfortunately, the remaining daylight was disappearing quickly & I worked as fast as I could to get the steak finished + styled for a “just in case” photo. Husband and I both couldn’t stop sneaking little pieces of cooked steak off the cutting board as I styled the shot. We both realized that this marinade version was completely spot on! I quickly grabbed a photo of the steak in what remained of the daylight & we ate it with sautéed spinach & a little squash puree. Ohmygoodness, so tasty!

Marinated Flank Steak (AIP, Paleo, Low FODMAP)

Immediately, I mentally added the recipe to the upcoming week’s meal plan, planning to do a more “proper” photo shoot. But when we headed to the city for a day of appointments, errands & grocery shopping, the stores we visited were out of flank steak! Bummer! But at least I grabbed those quick shots when I had a chance :)

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Marinated Flank Steak (AIP, Paleo, Low FODMAP) 
yield’s 3ish servings, depending on appetite 

1/4 c Olive Oil
2 Tbl Garlic Oil (My favorite brand is from Trade Joe's)
2 Tbl Red Wine Vinegar
2 Tbl Coconut Aminos
1/2 tsp Pink Sea Salt
2 tsp chopped fresh Rosemary
1.25 lb Flank Steak (grassfed, if possible)

Additional rosemary & Maldon Smoked Sea Saltfor serving

  1. In a large ziplock bag, combine the olive oil, garlic oil, vinegar, aminos, pink salt & rosemary. Add the flank steak & seal. Squish everything around until the steak is well coated.
  2. Marinate in the refrigerator for 6 to 8 hrs. Turn the bag over half-way through the marinating time, if you can (optional). 
  3. Remove the bag from the refrigerator & allow the steak to sit at room temp, in the marinade, for an additional 30 to 40 minutes.  
  4. Preheat a large cast iron skillet  lightly greased, over medium high heat. Pan fry the steak for 2 minutes per side for medium-rare. 
  5. Remove from the pan & allow to rest on a cutting board for 10 minutes. Slice across the grain into thin slices. Garnish with additional rosemary & Maldon Smoked Sea Salt

  • You can marinate the steak in a large glass dish if you prefer not to use plastic. 
  • If you’re not following low-FODMAP, the garlic oil can be replaced with 1-2 smashed garlic cloves.  
  • The marinade can be boiled & used as a sauce, if desired. 
Marinated Flank Steak (AIP, Paleo, Low FODMAP)

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  1. Thank you for your post, I look for such article along time. myself very happy to read it because it can give me more insight,thanks.

  2. Marinating in my fridge now! Trying it out tonight. Thank you!

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  5. I think you need to test this recipe again. I followed these directions to the letter; my flank steak was a charred mess on the outside and completely raw in the center. The mess left behind in the pan included burnt pieces of rosemary from the marinade. The only way to save the meat was to slice it into strips and stir fry them. I will say that the marinade was very tasty.

  6. Very good job on the recipe. Followed instructions to the letter. However, I found that pan frying the steak for 4 min. ea side yielded medium-rare. For medium I would recommend 5-7 min.