Combine first 5 ingredients in a large zip-top plastic bag. Add beef to bag; seal. Marinate in refrigerator at least 2 hours, turning bag occasionally.
Remove beef from bag; discard marinade. Sprinkle beef evenly with salt and pepper. Heat a large cast-iron grill pan over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 4 minutes on each side or until desired degree of doneness.