RECIPE DOCTOR
Marinade makes a flank steak special

By Elaine Magee
Knight Ridder News Service

Q. We just love my mother-in-law's recipe for marinated flank steak but wonder if all that sodium and oil is necessary. Can you lighten it up for a barbecue?

A. There's something about marinated flank steak that looks, smells and tastes spectacular. My family couldn't wait to try this recipe out on the grill.

This recipe did ask for quite a few sodium-containing ingredients and a half cup of vegetable oil. I cut the sodium by using lower-sodium soy sauce and opting for some garlic powder instead of garlic salt. I did add some concentrated chicken broth instead of a lot of the oil, but I used a low-sodium brand. You want less oil in the marinade to cut down on the fat and calories, yes, but also because a lower-fat marinade is going to help decrease the amount of HCAs (heterocyclic amines) potentially forming and depositing on the meat.

HCAs, which can cause genetic mutations in cells, form when high heat is applied to a combination of amino acids (mainly creatine found in the blood and muscle tissue of animals). So far, we know HCAs can cause tumors in animals and they are most often associated with cancer of the gastrointestinal tract. HCAs are also suspected of working together with food fat to promote cancer growth. But you can minimize HCA formation by trimming visible fat from meat before grilling and by marinating your meat.

New studies suggest that marinating your meat or poultry at least three minutes before cooking may lower HCA formation by 94 to 96 percent. It's also a good idea to choose marinades that are low in oil to minimize fat dripping onto the coals and causing high flames.

This tastes wonderful all by itself, but the steak slices can also be cut into bite-sized pieces and tossed into a cold pasta salad.

Marinated Flank Steak

• 2 tablespoons canola oil
• 6 tablespoons concentrated chicken broth (lower sodium if available)
• 1/2 cup honey
• 1/2 cup lower-sodium soy sauce
• 4 green onions (white and part of green) cut into thin diagonal slices
• 1 teaspoon ground ginger (or 2 teaspoons fresh minced ginger)
• 1 teaspoon garlic powder (or 2 teaspoons fresh minced garlic)
• 2 teaspoons worcestershire sauce
• 1 medium-large flank steak (about 1 1/2 pounds)

Combine canola oil, chicken broth, honey, soy sauce, green onions, ginger, garlic powder, and worcestershire sauce in a medium bowl with whisk; set aside.

Remove any visible fat from the flank. Lightly score the meat with a serrated knife, about 1/4-inch into the meat, in a crisscross pattern (about an inch between cuts) on the top and bottom.

Put flank in a rectangular plastic container, add the marinade and coat the steak well all over. Cover and marinate the flank steak all day or overnight, turning occasionally.

Grill about 10-15 minutes on each side or until cooked to desired doneness. Cut diagonally across the grain of the meat with a carving knife into slices of desired thickness.

Makes 6 (3-ounce) servings (including about half of the marinade): 250 calories, 24 g protein, 14 g carbohydrate, 11 g fat (4 g saturated fat, 4.8 g monounsaturated fat, 1 g polyunsaturated fat), 57 mg cholesterol, 0.1 g fiber, 440 mg sodium. Calories from fat: 39 percent. Omega 3 fatty acids 0.3 g. Omega-6 fatty acids 0.6 g. Weight Watchers points, 6.

(The original recipe had 344 calories, 22 g fat, 6 g saturated fat, and 783 mg sodium per serving.)

Elaine Magee is author of "The Recipe Doctor Cookbook" and "The Flax Cookbook." Write to her through her Web site at www.recipedoctor.com. Personal responses cannot be provided.