Weight Watchers Korean-Style Grilled Flank Steak

There’s something primal and deeply satisfying about the sizzle of flank steak hitting a hot grill. I remember my father, a man of few words but many culinary talents, tending to his backyard grill on summer evenings. The scent of marinated meat, a blend of savory and aromatic spices, would waft through the neighborhood, a beacon of impending deliciousness. While that memory is tied to the smoky char of outdoor cooking, this Korean-style flank steak captures that same essence, transforming a lean cut into a flavor-packed delight that doesn’t require a sprawling backyard. It’s a testament to how smart cooking can deliver big taste without compromising on health goals, and that’s a philosophy I truly embrace in my kitchen.

Recipe Overview

• Prep Time: 20 minutes (plus at least 30 minutes marinating time)
• Cook Time: 10-14 minutes
• Total Time: 30 minutes (plus marinating time)
• Servings: 6
• Yield: 6 servings
• Dietary Type: Lean Protein, Gluten-Conscious (if using gluten-free soy sauce)

Ingredients

• 1 1⁄4 lbs raw lean flank steak
• 4 medium garlic cloves, chopped
• 2 tablespoons gingerroot, chopped
• 1⁄4 cup vinegar (rice vinegar is an excellent choice here)
• 2 tablespoons soy sauce (use tamari or a gluten-free soy sauce for gluten-free needs)
• 1⁄4 teaspoon red pepper flakes (adjust to your spice preference)
• 1 tablespoon sesame oil
• 2 bunches watercress, cleaned and trimmed
• 2 medium scallions, sliced thinly
• 1 medium carrot, grated

Equipment Needed

• Shallow glass or ceramic dish (for marinating)
• Blender or food processor
• Grill pan or outdoor grill
• Small saucepan
• Large mixing bowl
• Tongs
• Sharp knife (for slicing steak)

Instructions

1. Begin by preparing the flank steak. Place the entire cut of steak into a shallow glass or ceramic dish. This will be where it marinates and absorbs all those wonderful flavors.
2. To create the vibrant marinade, combine the chopped garlic cloves, chopped gingerroot, vinegar, soy sauce, red pepper flakes, and sesame oil in a blender or food processor. Blend these ingredients until the mixture is smooth. This will form the flavor foundation for your steak and salad.
3. Pour half of the prepared marinade over the flank steak in the dish. Use your hands or tongs to ensure both sides of the steak are thoroughly coated. Cover the dish and refrigerate for at least 30 minutes. For a deeper flavor penetration, you can marinate it for up to 24 hours. Don’t forget to refrigerate the remaining marinade separately; it will be used for the salad dressing.
4. If you are using an outdoor grill, prepare your coals. For an indoor grill pan, preheat it over medium-high heat.
5. Grill the marinated flank steak. Place the steak on the hot grill. Cook for 5 to 7 minutes on each side for medium-rare. The exact time will depend on the thickness of your steak and your preferred level of doneness. You’re looking for a beautiful sear and a juicy interior.
6. Once grilled to perfection, remove the steak from the grill and place it on a cutting board. Allow it to rest for at least 5-10 minutes before slicing. This resting period is crucial for the juices to redistribute throughout the meat, ensuring every slice is tender and flavorful.
7. While the steak is resting, prepare the warm marinade for the salad. Pour the reserved marinade into a small saucepan. Add 3 tablespoons of water to the saucepan. Bring this mixture to a simmer over very low heat and cook gently for 3 to 4 minutes. This will slightly thicken and meld the flavors.
8. In a large mixing bowl, combine the cleaned and trimmed watercress, the sliced scallions, and the grated carrot.
9. Pour the warm, simmering marinade over the watercress, scallions, and carrot mixture. Toss gently to coat all the salad ingredients evenly. The warmth of the marinade will slightly wilt the greens, making them more tender and allowing them to absorb the dressing beautifully.
10. After the steak has rested, slice it into thin strips, cutting against the grain for maximum tenderness.
11. To finish, pour any accumulated juices from the cutting board over the dressed salad. Gently toss the salad and steak together or arrange the sliced steak alongside the salad for serving.

Expert Tips & Tricks

• Marinating Matters: The longer you marinate the flank steak, the more robust the flavor will be. If you have the time, a 24-hour marination will yield exceptional results.
• Cutting Against the Grain: This is a non-negotiable step for tender flank steak. Look for the direction of the muscle fibers and slice perpendicular to them. This breaks down the connective tissues, making the meat easier to chew.
• Grill Pan Perfection: For an indoor grill pan, ensure it’s well-seasoned and hot before adding the steak. This creates those coveted grill marks and prevents sticking. A little spritz of cooking spray can also help.
• Doneness Test: For a medium-rare steak, the internal temperature should be around 130-135°F (54-57°C). A meat thermometer is your best friend here, but you can also use the touch test: a medium-rare steak will feel firm but springy when lightly pressed.

Serving & Storage Suggestions

This Korean-Style Grilled Flank Steak is a complete meal when served with the vibrant watercress salad. For an extra boost of flavor and texture, consider serving it with a side of steamed brown rice or quinoa.

Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. The flank steak and salad are best enjoyed fresh, but they will hold up reasonably well. To reheat, gently warm the steak in a skillet over low heat or enjoy it cold in a wrap or salad. The salad can be stored separately from the steak. Avoid freezing, as the texture of the greens and steak may be compromised upon thawing.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	178
Total Fat	8.3 g	12%
Saturated Fat	2.8 g	14%
Cholesterol	39.7 mg	13%
Sodium	401.1 mg	16%
Total Carbohydrate	2.9 g	0%
Dietary Fiber	0.6 g	2%
Sugars	0.8 g	3%
Protein	21.7 g	43%

Note: Nutritional values are estimates and can vary based on specific ingredients used and portion sizes.

Variations & Substitutions

• Gluten-Free: As mentioned, ensure you use tamari or a certified gluten-free soy sauce to make this dish gluten-free.
• Spice Level: If you prefer a milder dish, reduce or omit the red pepper flakes. For those who love heat, add a pinch more!
• Vegetable Swap: While watercress offers a lovely peppery bite, you could substitute with baby spinach, arugula, or a mixed green salad. Grated daikon radish would also be a delicious addition to the salad.
• Marinade Boost: For an extra layer of umami, consider adding a teaspoon of fish sauce or a touch of gochujang (Korean chili paste) to the marinade.

FAQs

Q: Can I make this recipe ahead of time?
A: Yes, you can marinate the flank steak for up to 24 hours in advance, which actually enhances the flavor. The salad components can be prepped (washed, chopped, grated), but it’s best to toss them with the marinade just before serving to maintain freshness.

Q: What’s the best way to ensure my flank steak is tender?
A: Marinating is key, but critically, slicing the flank steak against the grain is the most important step for tenderness. Also, avoid overcooking; medium-rare is ideal for flank steak.

Q: Is there a way to get a smoky flavor without grilling outdoors?
A: While an outdoor grill provides the best smoky flavor, using a well-heated grill pan and adding a tiny pinch of smoked paprika to the marinade can mimic some of that char.

Q: Can I use a different cut of steak?
A: While flank steak is ideal due to its leanness and ability to absorb marinades, a skirt steak or even a flat iron steak could be used with similar cooking times.

Q: How long does the marinated steak last in the refrigerator?
A: The flank steak can safely marinate in the refrigerator for up to 24 hours. For shorter marinating times, even 30 minutes will impart some flavor.

Final Thoughts

This Korean-Style Grilled Flank Steak is more than just a recipe; it’s an experience. It’s proof that healthy eating can be incredibly flavorful and satisfying, bringing a touch of global cuisine into your home with ease. The vibrant marinade, the tender, perfectly grilled steak, and the crisp, fresh salad create a symphony of textures and tastes that will leave you feeling nourished and delighted. I encourage you to gather your ingredients, fire up your grill pan, and embark on this culinary adventure. It’s a dish that’s perfect for a weeknight dinner or a weekend gathering, and I’m confident it will become a cherished favorite. Serve it with a chilled glass of green tea or a light rice wine for a truly authentic experience. Happy cooking!