Currently viewing the tag: "Brazilian Grilled"

From EatingWell: February/March 2006, EatingWell for a Healthy Heart Cookbook (2008)

Barbecued meats (churrasco) are served in churrascarias, Brazilian barbecued-meat restaurants, with a salsa-like sauce as an accompaniment. Since hearts of palm show up at every salad bar in these restaurants, we’ve added them to the sauce to give it a tasty twist.

8 servings

Active Time: 30 minutes

Total Time: 30 minutes





• 6 cloves garlic, minced

• 1/2 small hot pepper, such as jalapeño or serrano, minced

• 2 teaspoons extra-virgin olive oil

• 1/4 teaspoon kosher salt

• 2 pounds flank steak



• 1 14-ounce can hearts of palm, drained, halved lengthwise and thinly sliced

• 4 medium tomatoes, chopped

• 1/2 cup chopped red onion

• 1/2 small hot chile, such as jalapeño or serrano, minced

• 1/4 cup chopped fresh cilantro

• 2 tablespoons red-wine vinegar

• 1/4 teaspoon kosher salt



1.  Preheat grill to high (see Broiling Variation).

2.  To prepare steak: Combine garlic, hot pepper, oil and salt in a small bowl. Rub the mixture on both sides of steak.

3.  To prepare salsa: Combine hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt in a medium bowl.

4.  Reduce grill heat to medium and grill the steak 4 to 6 minutes per side for medium-rare. Transfer to a cutting board, tent with foil and let rest for 5 minutes. Cut the steak across the grain into thin pieces. Serve with the salsa.



Broiling variation:

Instead of grilling, in Step 1 position oven rack 6 inches from the heat source and preheat broiler. In Step 4, cook steak on a broiler pan under the broiler until medium-rare, turning once, about 10 minutes total.



Per serving: 215 calories; 8 g fat ( 3 g sat , 4 g mono ); 37 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 29 g protein; 2 g fiber; 341 mg sodium; 627 mg potassium.

Nutrition Bonus: Zinc (36% daily value), Vitamin C (25% dv), Iron (20% dv), Potassium (18% dv), Vitamin A (15% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 4 lean meat


Source: EatingWell