Reversed Seared Flank Steak w/ a Garlic & Balsamic Marinade

Ok, since I started this page, I wanted it to be about not just cycling, for competitive, or obsessed cyclists, (who I admit, I pretty much fall into both categories).  It is about lifestyle, and I mean the lifestyle of anyone that likes to be on a bike, for any amount of time.  And part of that is what we eat.  So alot of the recipes I post, are not just cyclist dietary or athletic specific foods…but just good “clean eating” foods and recipes. 

This is one that falls into that category.  If you do not Smoker…you can do it in the oven or grill top by adjusting heat accordingly. 

This is a great main course for those who love good beef, and don’t mind allowing the time to let it marinade to get a perfect flavor.

Reverse Seared Flank Steak w/ Garlic & Balsamic Marinade

Course: Main   Cuisine: American, BBQ  


  • 2 tablespoons balsamic vinegar

  • 2 tablespoons low sodium soy sauce

  • 2 tablespoons extra-virgin olive oil

  • 1 tablespoon coconut oil

  • 1 large garlic clove

  • 1/2 teaspoon thyme leaves

  • 1 teaspoon chopped rosemary

  • Sea Salt-course ground

  • Fresh Ground Pepper

  • One 2-3 lb flank steak


  • Whisk the flank steak marinade ingredients (the first 7) together directly in a freezer size Ziploc bag (yay for no dishes!).  Add steak, press out excess air and seal.   Massage the marinade into the steak with your hands through the outside of the bag.  Turn the bag over a couple times so it wraps up and the steak is completely enclosed in the marinade.   Marinate for 4-12 hours.
  • One of the biggest mistakes people make when cooking steak is grilling it straight out of the refrigerator – this is a big no-no.  Instead, the steak should be transferred to the counter 30-60 minutes before grilling.   
  • Get the smoker going!! Bring it up to 220-225 degrees. That is optimal for a reverse sear smoking portion of this trip.
  • Remove the Tri-Tip from the zip log bag and let the marinade drip off of it, but do not brush off any of the seasonings that may have stuck on it. Set aside about a half cup of the marinade.
  • Put tri tip on smoker, and cook until the internal temp reaches about 105-110 degrees. Then remove and set aside under some tin foil
  • Heat up what ever surface you are planning to sear the meat on. Pellet grill, grill, sear plate, or open charcoal grill, and get it to temperature.
  • Place meat on grill surface and heat until desired temperature is reached. I prefer medium rare, which tends to be on a tri tip, right around 135 degrees. Depending on the thickness, you are looking at 4-6 minutes per side.
  • Remove, Set aside under foil for 10 minutes
  • Pour the marinade that you set aside into a small shallow sauté pan and add a 1/4-1/3rd cup of red wine, (a cab or cab merlot) and reduce by half, adding a little coarse sea salt and fresh ground pepper to taste
  • Slice meat cross grained in 3/4-1 inch slices. Drizzle reduction over the top and serve.

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