Marinated Flank Steak With Arugula Salad

Marinated Steak Served On a Bed of Arugula

Marinated Flank Steak With Arugula Salad

Marinated Steak Served On a Bed of Arugula

Flank steak is a flavorful cut of beef that once marinated and sliced against the grain, it becomes tender.  Because the cut is also thin, it cooks quickly making it easy to broil or pan grill.

This is one of the value-priced steaks and usually costs about the same as London broil, skirt steak or hanger steak.  Its shape makes it a favorite for dishes like fajitas or stir fries but in this recipe it become a companion to arugula that's been dressed with a simple lemon vinaigrette.  The bright vinaigrette dressing combines perfectly with the steak's rich flavor.

If you broil the flank steak, place it about 4 inches away from the heat source and cook for about 4 minutes a side for medium rare.  If you have a well ventilated kitchen, it cooks beautifully on the stove top in a cast iron grill pan.  Preheat the pan to blazing hot and cook for about 3 minutes a side.

This recipe doesn't need a long marinade.  About 30 minutes will do nicely, which is about the time you need to bring the meat to room temperature.  But if you can get a head start with more time, add the meat to the marinade and return it to the refrigerator for two to three hours before cooking.

As with any steak, bring it to room temperature before cooking and let it rest for at least five minutes before slicing.



  1. Combine the wine, olive oil, soy sauce, mustard, garlic and rosemary in a large bowl or shallow baking dish big enough to take the whole steak in one piece.
  2. Rinse the steak and pat it dry with a paper towel. Place the steak in the marinade so that it is well coated and set aside. If you're only marinating for less than an hour, you can leave it at room temperature, letting the meat lose its chill. If you're marinating for longer, cover the steak and return to the refrigerator, taking it out about 30 minutes before you're ready to cook.
  3. When ready to cook, remove the steak from the marinade and shake off any excess liquid. Salt and pepper the steak on both sides.
  4. If you're broiling the steak, set your oven rack about 4 inches below your broiler and preheat. Place the meat on a broiling pan or on a rack set inside a sheet pan. Broil for 4 minutes a side for medium rare. Add another 30 to 45 seconds per side for medium, and the same amount of time more for well done. Remember that the meat is not thick and will cook quickly.
  5. If you're pan-grilling in a cast iron pan, preheat the pan on high until it is very hot. Cook the steak for three to four minutes per side, reversing the steak half-way through each side's cooking to produce cross-hatched grill marks on the meat.
  6. Remove from the heat and before slicing, let the steak rest for five to ten minutes to allow the juices to settle.
  7. Slice in half-inch thick slices on the bias, cutting against the grain. This will add tenderness to the meat.

The pieces of sliced steak can be served while still warm or at room temperature.  Serve the steak in individual servings with the salad on the side or else drape the slices of steak over a platter of the arugula and let everyone help themselves.

Arugula Salad With Lemon Vinaigrette

I find that vinaigrettes made with only citrus juice can be too harsh and sour.  By using half juice and half vinegar, the dressing becomes more complex, letting the taste of the greens come through.

1 bag or box of prewashed arugula or baby arugula, or 2 bunches of arugula (wash carefully to remove any sand, dry completely and tear the leaves into bite-sized pieces) to produce about 4 generous cups
1 1/2 teaspoons freshly squeezed lemon juice
1 1/2 teaspoons red wine vinegar
3 tablespoons extra virgin olive oil
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

  1. Place the arugula in a salad bowl.
  2. In a small bowl combine the lemon juice and red wine vinegar with the mustard and the salt and pepper.  Stir with a fork until the salt dissolves and the mustard combines completely,
  3. Add the olive oil and continue to whisk with the fork until everything is emulsified.
  4. Taste for salt and pepper.
  5. Pour over the arugula and toss.  Serve immediately.





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