Last Updated on January 8, 2025 by Arif Chowdhury

If you’re on a journey to eat healthier but don’t want to compromise on flavor, then you’re in for a treat! Herb-Marinated Flank Steak with Grilled Asparagus is a delightful meal that promises to be both satisfying and nutritious.

This recipe is perfect for those busy weeknights or weekend gatherings, where you can impress family and friends while keeping your health goals in mind.

The Benefits of Flank Steak

Flank steak is a fantastic choice for anyone looking to maintain a balanced diet. It’s a lean cut of beef, meaning it has less fat than other cuts.

In fact, a 3-ounce serving of flank steak contains about 23 grams of protein and only around 6 grams of fat. This makes it an excellent source of protein, especially for those who are trying to build muscle or lose weight.

Why Marinate?

Marinating meat not only enhances its flavor but also can make it more tender. When you marinate steak, the acid and enzymes in the marinade break down the tough fibers, allowing the meat to absorb flavors deeply.

A study published in the Journal of Food Science noted that marinating meat can also reduce the formation of harmful compounds during cooking. So not only do you get a tastier steak, but you can also make it a healthier choice!

The Nutritional Power of Asparagus

Asparagus, the star vegetable in our dish, is not just pretty on the plate; it’s also a nutritional powerhouse. It’s low in calories—only about 20 calories per cup—and high in vitamins A, C, E, and K.

Additionally, asparagus is rich in fiber, which is essential for digestion and can help keep you feeling full longer. Research shows that increasing your vegetable intake can lead to better weight management and overall health.

Ingredients You’ll Need

For the Herb Marinade:

• 1/4 cup olive oil
• 3 tablespoons balsamic vinegar
• 2 tablespoons fresh rosemary, chopped (or 1 tablespoon dried)
• 2 tablespoons fresh thyme, chopped (or 1 tablespoon dried)
• 4 cloves garlic, minced
• Salt and pepper to taste
• 1 1/2 pounds flank steak

For the Grilled Asparagus:

• 1 pound fresh asparagus, trimmed
• 2 tablespoons olive oil
• Salt and pepper to taste
• Lemon wedges (for serving)

Cooking Time

• Preparation Time: 15 minutes
• Marinating Time: 30 minutes (or up to overnight)
• Cooking Time: 15-20 minutes
• Total Time: 1 hour (or longer if marinating overnight)
• Servings: 4

Step-by-Step Cooking Instructions

Step 1: Prepare the Marinade

• Combine Ingredients: In a medium bowl, whisk together the olive oil, balsamic vinegar, rosemary, thyme, minced garlic, salt, and pepper. This aromatic marinade will infuse your flank steak with incredible flavor.
• Marinate the Steak: Place the flank steak in a large resealable plastic bag or a shallow dish. Pour the marinade over the steak, ensuring it’s well-coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes. For the best flavor, marinate overnight.

Step 2: Prepare the Asparagus

• Trim the Asparagus: Rinse the asparagus under cold water and trim the tough ends. You want them to be tender and crisp when grilled.
• Season the Asparagus: In a bowl, toss the asparagus with olive oil, salt, and pepper until they’re evenly coated. This will help them grill beautifully and add flavor.

Step 3: Grill the Flank Steak

• Preheat the Grill: Heat your grill to medium-high. If you’re using a grill pan, preheat it on the stovetop over medium-high heat.
• Grill the Steak: Remove the flank steak from the marinade and let any excess drip off. Place the steak on the grill and cook for about 4-5 minutes on each side for medium-rare, or until it reaches your desired doneness. Use a meat thermometer for accuracy—130°F (54°C) for medium-rare.
• Rest the Steak: Once cooked, remove the steak from the grill and let it rest for about 5-10 minutes. This allows the juices to redistribute, resulting in a tender, juicy steak.

Step 4: Grill the Asparagus

Grill the Asparagus: While the steak is resting, place the seasoned asparagus directly on the grill. Grill for about 5-7 minutes, turning occasionally until they are tender and have grill marks.

Step 5: Slice and Serve

• Slice the Steak: Using a sharp knife, slice the flank steak against the grain into thin strips. This will ensure tenderness in each bite.
• Plate Your Dish: Serve the sliced steak alongside the grilled asparagus. You can drizzle any remaining marinade over the top for extra flavor.
• Add a Zing: Squeeze fresh lemon juice over the asparagus just before serving for a bright, refreshing touch.

Nutritional Benefits

This meal is not only packed with flavor but also offers a variety of health benefits:

• High in Protein: The flank steak provides a strong dose of protein, critical for muscle growth and repair.
• Low in Calories: Asparagus is low in calories yet high in fiber, helping you feel full without adding extra pounds.
• Rich in Vitamins: The combination of steak and asparagus delivers essential vitamins and minerals that support overall health.

Tips for Success

• Don’t Overcook: Be mindful of cooking times; flank steak can easily become tough if overcooked. Aim for medium-rare for the best texture and flavor.
• Experiment with Marinades: Feel free to get creative with your marinades! Adding different herbs or citrus can provide a unique twist.
• Use Fresh Ingredients: Fresh herbs and vegetables not only enhance the flavor but also ensure you’re getting the maximum nutritional benefits.

Wrapping Up

Eating healthy doesn’t have to be bland or boring, and Herb-Marinated Flank Steak with Grilled Asparagus is a perfect example of how delicious and satisfying a nutritious meal can be.

This dish is a celebration of flavors and textures, making it ideal for any occasion—from a casual weeknight dinner to a special gathering.

So, roll up your sleeves, fire up that grill, and treat yourself and your loved ones to a meal that’s not just good for you but downright enjoyable. Happy cooking!