In a medium bowl, mix the oil, soy sauce, vinegar, lemon juice, Worcestershire sauce, mustard, garlic, and ground black pepper. Place meat in a shallow glass dish. Pour marinade over the steak, turning meat to coat thoroughly. Cover, and refrigerate for 6 hours. Preheat grill for medium-high heat. Oil the grill grate. Place steaks on the grill, and discard the marinade. Grill meat for 5 minutes per side, or to desired doneness.
http://allrecipes.com/recipe/18074/marinated-flank-steak/
Use the first few minutes of cooking to sear your meat. Once you've placed your meat on the grill, let it cook undisturbed for about 3 or 4 minutes, then flip it over with a pair of tongs. If your grill was hot enough, your steak should be well-browned with crispy dark brown or blackened portions.
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Pour the remaining marinade into a small saucepan and set aside. Cook the flank steak on the preheated grill until it begins to firm, and is reddish-pink and juicy in the center, about 5 minutes per side. An instant-read thermometer inserted into the center should read 130 degrees F (54 degrees C).
http://allrecipes.com/recipe/84156/flank-steak-barbecue/
A standard whole flank steak can weigh anywhere between two and four pounds. Plan on cooking a pound of flank steak for every three diners, a pound and a half if your friends are as hungry as mine. Now, get ready to stuff!
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Flank steak. This steak is lean, boneless and flavorful. Marinate to tenderize. Carve across the grain into thin slices after cooking. This steak also meets government guidelines for lean. Nutrition information per 3-ounce cooked serving: 158 calories; 6 g fat (3 g saturated fat; 2 g monounsaturated fat); 24 g protein; 0.5 mg vitamin B6; 1.4 mcg vitamin B12; 1.5 mg iron; 4.3 mg zinc.
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Grilling to Perfection. 1  1. Fire up your grill. 2  2. Pat your meat down with a paper towel. 3  3. Add your steak to the grill.  4. Use the first few minutes of cooking to sear your 1  meat. 5. Cook over lower heat for the remainder of the cooking time.  6. Remove the meat when it reaches about 130o F (54.5o C).
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Medium Rare: Grill 8 minutes per side or to 140°F internal temperature. Medium: Grill 10 minutes per side or to 155°F internal temperature. 3. Check Doneness - Internal Temperature. Remove steaks from the grill when a quick-response meat thermometer inserted through the side of the steak to its center reads the desired temperature below. To retain juices and reach final temperature, let steaks sit for 2 minutes before cutting. Steak Doneness.
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Step 12: Start Tying. Measure the width of your roll in inches, divide it by 1.5, subtract 1, and cut off that many pieces of kitchen twine—about a foot long. The idea is that you want to tie your rolled flank steak off at 1 1/2-inch intervals (leaving 3/4 of an inch on either end).
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wikiHow to Grill Flank Steak. Flank steak is a flavorful cut of meat taken from the flank (lower abdominal region) of the cow. In the hands of a budget-minded cook, flank steak can be a delicious yet affordable alternative to pricier cuts of beef like prime rib and other steak varieties (T-bone, ribeye, etc.).
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4 h 30 m. Whisk together the soy sauce, vinegar, honey, garlic powder, ground ginger, green onion, and vegetable oil in a bowl; pour into a resealable plastic bag. Add the flank steak, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator at least 4 hours.
http://allrecipes.com/recipe/84156/flank-steak-barbecue/
how long to cook flank steak on grill
Cook flank steak on the grill for 5 minutes per side. It takes 5 minutes per side to cook steak on grill.