Marinated Grilled Flank Steak with Chimichurri Sauce (VIDEO)

grilled flank steaTired of making the same seven or ten dishes over and over again for your family's dinner? Of course you are. You're just as sick of cooking that damn chicken as your kids are of eating it. CafeMom Studios' new series, Dinner Boot Camp, will pull you out of your dinnertime rut. Hosted by the U.S. Army's finest chef, Sergeant First Class Rene Marquis whips you into cooking shape. On today's episode, he shows us how to prepare and grill a delicious flank steak with warm bean salad and corn on the cob. He also shows us how to tell when the meat is done, and how to properly cut a flank steak. Fall in line, moms, and get cooking!


Here's the recipe.

Marinated Grilled Flank Steak with Chimichurri Sauce, warm bean salad and grilled corn on the cob

Serves 4

Marinated grilled flank steak:

  • 1 tablespoon Dijon mustard
  • 2 tablespoons brown sugar
  • 1 tablespoon minced garlic
  • 1 tablespoon liquid smoke
  • 2 tablespoons red wine
  • 1 tablespoon ketchup
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon olive oil
  • 1 (1 1/2-pound) flank steak


  1. In a small bowl, whisk together mustard, brown sugar, garlic, liquid smoke, wine, ketchup, Worcestershire and olive oil. Place flank steak in a shallow baking dish; pour mustard mixture over steak. Cover and refrigerate overnight, turning steak at least once.
  2. Heat grill pan over medium-high heat. Remove steak from refrigerator; let stand 5 minutes. Place steak on grill pan; cook until medium (140 degrees F), about 6 minutes each side. Slice thin on a diagonal (against the grain) and serve with Chimichurri sauce.

Chimichurri Sauce:

  • 1 cup Italian (flat-leaf) parsley
  • 3 cloves of garlic
  • 1/4 cup fresh oregano
  • 1/4 cup fresh basil
  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1/4 teaspoon crushed red pepper flakes


  1. In the bowl of a food processor or blender, add parsley, garlic, oregano and basil; pulse to combine. Add olive oil, vinegar, salt and black pepper and red pepper flakes; blend on high until smooth. Season with additional salt and pepper to taste; set aside

Warm bean salad:

  • 1/2 cup canned pinto beans, rinsed and drained
  • 1/2 cup canned northern beans, rinsed and drained
  • 1/2 cup red kidney beans, rinsed and drained
  • 1/2 cup canned seasoned chili beans
  • 1/2 cup canned pigeon peas, rinsed and drained
  • 1/2 cup canned black beans, rinsed and drained
  • 1/2 cup diced red bell pepper
  • 1/2 cup diced green bell pepper
  • 1 teaspoon minced garlic
  • 1/4 cup chopped cilantro
  • 1 teaspoon ground cumin


  1. In a large bowl combine all of the beans, red and green bell pepper, garlic, cilantro and cumin. Transfer to a large skillet and cook over medium heat until just heated through, about 2 minutes. Season with salt and pepper to taste; set aside, keep warm.

 Grilled corn on the cob:

  • 4 fresh ears corn on the cob
  • 2 tablespoons unsalted butter


  1. Preheat grill pan to high. Remove first outer leaves on each corn cob. Place corn in microwave; cook on high 6 minutes. Remove corn from microwave and peel away remaining husk and silk. Season corn with salt and pepper.  Place corn on grill pan; cook, turning occasionally until seared on all sides. Brush with butter and season with salt and pepper to taste.

Neat tools to use:

  • Grill pan
  • Blender

Cooking terms to brag about:

  • Chimichurri sauce: Originating in Argentina, Chimichurri is a spicy oil and vinegar-based sauce with garlic and fresh herbs, usually green but sometimes red, often used as a marinade or served with grilled meats.
  • Marinate: to soak foods in a seasoned liquid for a period of time to add flavor and/or to tenderize.
  • Flank steak: The flank, the belly muscle of a cow, is a relatively long and flat cut of meat. It’s extremely flavorful but contains almost no fat and can often be tough if not cooked or cut properly.
  • Cutting against the grain: slicing meats, fish or vegetables in the opposite direction than the food’s fibers. Often referred to when cutting meat, cutting against the grain yields a more tender portion.


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