Currently viewing the tag: "Flank Steak"

Ground almonds thicken this lively herb sauce. The pesto is also good as a spread for burgers and sandwiches, or as a pizza sauce. Most of the fat here is monounsaturated.

Yield: 4 servings (serving size: 3 ounces steak and about 1 tablespoon pesto)

 

Ingredients:

•  3/4 cup fresh cilantro

•  2 tablespoons slivered almonds, toasted

•  1 tablespoon chopped seeded jalapeño pepper

•  1/8 teaspoon salt

•  1/8 teaspoon black pepper

•  1 garlic clove, chopped

•  3 tablespoons plain fat-free yogurt

•  1 1/2 teaspoons fresh lime juice

•  1 (1-pound) flank steak, trimmed

•  Cilantro sprigs (optional)

Preparation:

1.  Prepare grill.

2.  Combine first 6 ingredients in a blender; process until finely chopped (about 15 seconds). Add yogurt and juice; process until smooth.

3.  Grill steak 6 minutes on each side or until desired degree of doneness. Cut steak diagonally across grain into thin slices. Serve steak with pesto. Garnish with cilantro sprigs, if desired.

 

Patsy Jamieson, Cooking Light

MAY 2002

 

Source: Cooking Light

 

 

 

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

 

INGREDIENTS:

 

STEAK:

• 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

 

SALSA:

• 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

 

PREPARATION:

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.

 

TIPS & NOTES:

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.

 

NUTRITION:

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