Pineapple juice adds a taste of Hawaii to the slightly sweet yet spicy marinade in this dish, and chili garlic sauce adds a bit of Asian flair. Be sure to allow time to marinate the steak for 8 to 24 hours. The recipe makes enough for you to serve grilled steak tonight and have some left for Pacific Rim Steak Salad with Sweet-and-Sour Dressing (page 94) later in the week.

　　

Ingredients

Serves 4; 3 ounces beef per serving (plus 8 ounces reserved)

　　

Marinade

3/4 cup pineapple juice

　　1/4 cup snipped fresh cilantro

　　2 tablespoons grated sweet onion, such as Vidalia, Maui, or Oso Sweet

　　2 teaspoons chili garlic sauce or paste (lowest sodium available)

　　2 teaspoons Worcestershire sauce (lowest sodium available)

　　1 teaspoon olive oil (extra virgin preferred)

　　2 medium garlic cloves, crushed

　　1/8 teaspoon pepper

　　1 1 1/2-pound flank steak, all visible fat discarded

　　Cooking spray

　　

Step 1

In a medium glass dish, stir together the marinade ingredients. Add the beef, turning to coat. Cover and refrigerate for 8 to 24 hours, turning occasionally.

　　

Step 2

Preheat the broiler. Lightly spray a broiler pan and rack with cooking spray.

　　

Step 3

Remove the beef from the dish, discarding the marinade. Transfer the beef to the broiler rack.

　　

Step 4

Broil 4 to 6 inches from the heat for 3 to 7 minutes on each side, or to the desired doneness (3 to 5 minutes on each side for medium rare, 4 to 7 minutes on each side for medium). Transfer the beef to a cutting board. Cut diagonally across the grain into very thin slices.

　　

Cook’s Tip

Step 5

If you plan to make the steak salad, you will see that it calls for pineapple chunks canned in their own juice. That juice is too mild for the steak marinade, which is why we don’t use it in this recipe. Regular canned pineapple juice will provide considerably more flavor.

　　

Cook’s Tip on Chili Garlic Sauce or Paste

Step 6

Chili garlic sauce is a deliciously spicy blend of coarsely ground chiles and garlic. It is interchangeable with chili garlic paste, which includes the same ingredients plus vinegar. Look for these products in the international section of most major supermarkets. Try adding them to a variety of foods, such as chicken, fish, beef, and pasta.

　　

Nutrition information

Step 7

(Per serving)

　　

Step 8

Calories: 162

　　

Step 9

Total fat: 6.5g

　　

Step 10

Saturated: 3.0g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 0.5g

　　

Step 13

Monounsaturated: 3.0g

　　

Step 14

Cholesterol: 48mg

　　

Step 15

Sodium: 77mg

　　

Step 16

Carbohydrates: 0g

　　

Step 17

Fiber: 0g

　　

Step 18

Sugars: 0g

　　

Step 19

Protein: 23g

　　

Step 20

Calcium: 4mg

　　

Step 21

Potassium: 222mg

　　

Dietary Exchanges

Step 22

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition