Flank Steak With Beer-caramelized Onions

The powerful combination of protein, minerals, and antioxidants make this hearty recipe the perfect post-workout meal.

Flank steak with onions
 Marcus Nilsson

Whether you’ve worked up a ravenous hunger in the gym or you just want to sink your teeth into a tender, meaty steak, this recipe will hit the spot.

Flank steak is paired with succulent caramelized onions. Their superpowers aren’t well-known, but onions are actually a potent source of flavonoids like quercetin, which has cancer-killing abilities.

To keep it from drying out, cook flank steak—which is leaner than its fattier sister cut, skirt steak—to no more than medium. To serve, slice it very thinly against the grain.

Nutrition info per serving:

Calories: 347; protein: 37g; carbs: 7g; fat: 18g

Prep time

180 min.

Cook time

30 min.

  • 1⁄4 cup olive oil
  • 1⁄4 cup soy sauce
  • 1/3 cup orange juice
  • 2 garlic cloves, minced
  • 1 tsp chili powder
  • 11⁄2 lbs flank steak
  • 1 tbsp butter
  • 1 yellow onion, sliced
  • 2 tsp brown sugar
  • Salt and pepper
  • 1⁄2 cup dark beer
  • 2 tsp whole-grain Dijon mustard

In a shallow dish, whisk together olive oil, soy sauce, orange juice, garlic, and chili powder. Add steak, cover, and refrigerate for 3 hours.

Remove steak, and pat dry. Heat a grill to medium-high. Grease grate, and grill steak for 2 minutes, then rotate 45°. Grill 2 minutes more, then flip. Repeat, and cook until inside is 130°. Remove, and let rest 10 minutes.

Melt butter in a pan on medium heat. Add onion, and cook 5 minutes. Stir in sugar, salt, and pepper. Reduce heat to medium-low, cover, and cook until soft and darkened, about 15 minutes, stirring occasionally. Add beer, raise to medium-high, and simmer until most of the beer boils off. Stir in mustard, and remove from heat.

Arrange steak on a platter with onions.