Grilled Flank Steak with Tomato, Avocado, and Cucumber Salad
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Grilled Flank Steak with Tomato, Avocado, and Cucumber Salad From Cooking Light
Incorporate vegetables into your entrées to add more low-calorie, high-fiber foods to your diet. Here, a chile-spiked salad adds zest to simply grilled beef. Low in sodium, cholesterol, and saturated fat, this flank steak supper is filled with beneficial fats, iron, and protein.
Steak: 1 (2 1/4-pound) flank steak, trimmed 2 tablespoons fresh lime juice 1/2 teaspoon freshly ground black pepper 1/4 teaspoon kosher salt Cooking spray
Salad: 1 cucumber (about 3/4 pound), peeled, halved lengthwise, seeded, and cut into 1/4-inch-thick slices 2 cups grape tomatoes 2 cups torn Bibb lettuce 1 1/2 cups (1/2-inch) diced peeled avocado 1/3 cup vertically sliced red onion 2 tablespoons chopped fresh cilantro 3 tablespoons fresh lime juice 1 1/2 teaspoons minced seeded serrano chile 1 1/2 teaspoons extravirgin olive oil 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper
To prepare steak, place steak in a large shallow dish. Drizzle with 2 tablespoons juice, and sprinkle with 1/2 teaspoon pepper; rub into steak. Cover; let steak stand at room temperature for 20 minutes, turning occasionally.
Prepare grill.
Remove steak from dish; discard marinade. Sprinkle steak with 1/4 teaspoon salt. Place steak on a grill rack coated with cooking spray; grill 8 minutes on each side or until desired degree of doneness. Let stand 10 minutes before thinly slicing.
To prepare salad, combine cucumber, tomatoes, lettuce, avocado, and onion in a large bowl. Combine cilantro and the remaining ingredients. Drizzle cilantro mixture over cucumber mixture; toss gently. Serve with steak.
Yield: 8 servings (serving size: 3 ounces steak and 3/4 cup salad)
NUTRITION PER SERVING CALORIES 232(48% from fat); FAT 12.4g (sat 3.7g,mono 6.2g,poly 1g); PROTEIN 24.9g; CHOLESTEROL 38mg; CALCIUM 36mg; SODIUM 173mg; FIBER 2.4g; IRON 2.2mg; CARBOHYDRATE 6.4g
Laura Zapalowski Cooking Light, MAY 2007
