Spanish Flank Steak

1 1/4 lbs flank steak
1 1/2 tsp spicy brown mustard
3 Tbsp red wine vinegar
1/2 tsp sugar
1/4 c canola oil
1/2 tsp minced garlic
1 tsp dried parsley
1 Tbsp paprika
1 tsp ground coriander
1 tsp salt
1 tsp black pepper
2 Tbsp lime juice (optional)
(makes 4 servings)

Assembly:
Place flank steak into one gallon freezer bag.  In a mixing bowl, combine mustard, vinegar, sugar, oil, spices & lime juice.  Whisk until thoroughly combined.  Pour marinade over steak.  (One recipe will yield a little over 1/2 cup of marinade.)  Seal, label & freeze.

To Serve:
Thaw at least overnight in refrigerator. 

To cook on grill:  Coat grill rack with cooking spray.  Preheat grill to medium high (about 400 degrees).  Remove steak from marinade.  Discard marinade.  Grill steak 4 to 5 minutes on each side, or until an instant-read thermometer reads at least 145 degrees for a medium rare steak.  Remove from heat and allow to stand for 10 minutes.  Slice steak thinly across the grain.

To broil: Boil the marinade for 10 minutes in a small saucepan prior to using.  Move oven rack 3 to 4 inches from the broiler unit.  Set the oven to broil.  Pout the marinated meat on a sturdy broiling pan with drip pan underneath.  Baste meat with boiled marinade.  Place pan in the oven.  Crack the oven door.  Broil 5 to 7 minutes.  Use a fork to flip the meat.  Baste meat with marinade.  Broil other side 5 to 7 minutes.  Remove from heat and allow to stand for 10 minutes.  Slice steak thinly across the grain.

Nutritional Info:
(oil was not included in the nutritional analysis)
Per serving: 
267 calories
15 g fat (51.9% calories from fat)
28 g protein
4 g carbohydrates
1 g fiber
72 mg cholesterol
659mg sodium

Source:  Big Book of Freezer cooking, p 50