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Grilled Rosemary Flat Iron Steak

Grilled rosemary flat iron steak

Wichita Hyatt chef and Via Christi Weight Management patient Curtis Isley loves preparing – and enjoying – great healthy food.  

He offers this perfect-for-the-summer-grill recipe, using budget-priced, low-fat flat iron steak (also called “top blade”) seasoned with a fat-free, nearly calorie-free marinade of wine and fresh herbs.                                                                             

Grilled Rosemary Flat Iron Steak

Serves 4                                                                                                        

  • 1 pound flat iron steak, cut into four equal pieces                                                    
  • 1/4 cup red wine
  • 2 tablespoons fresh rosemary leaves, finely chopped
  • 1 clove garlic, thinly sliced
  • Salt and pepper to taste (optional)

In a small bowl, stir together the marinade of wine, rosemary, garlic, salt and pepper.

Place steak in a resealable plastic bag and add wine mixture. Reseal bag and refrigerate two to four hours.

Grill marinated steak over medium high heat or broil on high, cooking about 5 minutes on each side to develop a nice crust. Don’t overcook or meat may become tough and dry. To ensure it is safely cooked, use a meat thermometer to test the interior temperature: 140 degrees is medium well done. 

NUTRITIONAL INFORMATION (per 4-ounce serving): 220 calories, 14g fat, 20g protein, 100mg sodium

About Judy Conkling

I am a longtime “foodie” who studied nutrition science at Kansas State University before realizing my true calling was as a writer and editor. (But I still love to cook — and have a deep interest in all things relating to a healthy mind, body and soul.)

I have been a part of the Via Christi Health Communication and Public Relations team since February 2000.