Cilantro-Lime Flank Steak Salad - 41g Carbs, 3.8g Fiber, 1.7g Sugar
From: sparkpeople.com user CHEF_MEG
Topped with lean, juicy flank steak, this salad is a delightful late
summer supper. Marinate the steak in the morning and dinner will be
ready in a flash at night.
Prepare: 120 min
Cook: 15 min
Servings: 4
Tips --
When slicing the meat make sure you cut against against the grain
of the meat. Slicing with the grain will make every bite a tough chew.
Israeli couscous is larger than regular couscous; look for it in the
whole grains section of the supermarket or trade it for pearled barley.
--> Dressing and marinade
Zest and juice of 3 limes
2 tsp olive oil
1/4 cup chopped cilantro
Pinch cracked black pepper
1 tsp soy sauce
2 cloves garlic, chopped
2 Tbsp balsamic vinegar
--> Steak
16 oz flank steak, visible fat trimmed
--> Salad
1 cup whole-wheat Israeli style couscous
1 medium red onion, chopped, (about 1 cup)
16 cherry tomatoes, halved (about 1/2 pint)
1/2 large cucumber chopped (about 2 cups)
4 cups arugula
Prep Work - -
Pierce the steak several times with a fork.
Combine 1/4 cup lime juice, cilantro, olive oil, and black pepper in
a small bowl.
Pour half the mixture into another small bowl. Add the lime zest, soy
sauce, and garlic to one bowl to create the steak marinade, and add
the balsamic to the the other to make the dressing.
Pour the marinade into a heavy-duty zip-top bag and add the steak.
Remove any excess air and seal the bag, making sure the meat is
thoroughly coated with the marinade. Refrigerate for 2 hours or up
to overnight.
Cover the dressing and refrigerate until you're ready to eat.
At mealtime - -
Prepare the couscous according to package directions.
Pour the dressing into a large mixing bowl, then add the onion,
tomatoes, cucumber, and arugula and toss well. Add the prepared
couscous to the bowl and stir to combine. Refrigerate until ready
to serve. (Note: This can all be done ahead of time.)
Preheat the grill to 500 degrees Fahrenheit. Remove the meat from
the refrigerator; allow to sit at room temperature for 10-15 minutes
while the grill heats up.
Place the steak on the grill and cook for 7 minutes per side for
medium.
Let the meat rest on a cutting board for 3 minutes so the juices
can redistribute, then slice into thin strips against the grain.
Place two cups prepared salad onto each serving plate and top with
3 ounces cooked beef.
Servings: 4
Serving Size: 2 cups salad and 3 oz beef per person.
Nutrition per Serving:
361.4 Calories, 10g Total Fat, 3.3g Saturated Fat, 0.7g Polyunsaturated Fat, 4.5g Monounsaturated Fat, 46.1mg Cholesterol, 84.4mg Sodium, 757.6mg Potassium, 41g Total Carbs, 3.8g Dietary Fiber, 1.7g Sugars, 25.3g Protein
No comments:
Post a Comment