Here’s the recipe to turn to when you want to spend your time with your family or friends, not in the kitchen. Just refrigerate lean flank steak in a lively orange marinade for up to 48 hours, then quickly grill indoors or out.

　　

Ingredients

serves 4, 3 ounces beef and 1 tablespoon sauce per serving

　　2 teaspoons grated orange zest

　　1/3 cup orange juice

　　2 tablespoons sugar

　　2 tablespoons soy sauce (lowest sodium available)

　　2 tablespoons balsamic vinegar

　　1 tablespoon Worcestershire sauce (lowest sodium available)

　　1/2 teaspoon crushed red pepper flakes

　　1 1-pound flank steak, all visible fat discarded

　　Cooking spray

　　

Step 1

In a medium glass dish, whisk together the orange zest, orange juice, sugar, soy sauce, vinegar, Worcestershire sauce, and red pepper flakes until the sugar is dissolved. Add the steak, turning to coat. Cover and refrigerate for 8 to 48 hours, turning occasionally.

　　

Step 2

Remove the steak from the dish, reserving the marinade.

　　

Step 3

Lightly spray a grill pan or grill rack with cooking spray. Heat the pan over medium-high heat or preheat the grill on medium high. Cook the steak for 4 to 5 minutes on each side, or until the desired doneness. Transfer to a cutting board and let stand for 3 minutes. Thinly slice on the diagonal.

　　

Step 4

Meanwhile, in a medium nonstick skillet, bring the marinade to a boil over medium-high heat. Boil for 3 minutes, or until reduced to 1/4 cup. Drizzle over the steak.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 209

　　

Step 7

Total Fat: 6.5g

　　

Step 8

Saturated: 3.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 3.0g

　　

Step 12

Cholesterol: 48mg

　　

Step 13

Sodium: 244mg

　　

Step 14

Carbohydrates: 11g

　　

Step 15

Fiber: 0g

　　

Step 16

Sugars: 10g

　　

Step 17

Protein: 24g

　　

Step 18

Dietary Exchanges

　　

Step 19

1/2 Carbohydrate

　　

Step 20

3 Lean Meat

　　American Heart Association Quick & Easy Meals