
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