Low Calorie Recipe
Three variations of grilled steak - a flank and a steak with a healthful vegetable salad or steak strips with a salad.
Prep the Steak and the Grill
The outer layer of fat on most steaks should be trimmed to about 1/8 inch before grilling. Slash the fat at 1 to 1 1/2-inch intervals to prevent the steak from curling as it cooks, and season the meat with a dry rub (see below) or herbs, if desired. Refrigerate until 1/2 hour before cooking.
Remove the grill rack and oil or spritz it with nonstick vegetable spray. Set it 4 to 5 inches above the fire for thin cuts such as flank steak; 6 to 7 inches for a thick sirloin. Light the fire about 45 minutes before cooking so it will have a chance to burn down to glowing coals covered with ash.
Grilled Steak and Vegetable Salad
Grilled Steak and Vegetable Salad with grilled beef flank steak and onions, tomatoes, corn and bell pepper served with a fresh herb vinaigrette - recipe below.
1-1/2 pounds beef flank steak, fat trimmed, scored
1 medium sweet onion, cut into small wedges
6 medium Italian plum tomatoes, cut into wedges
4 ears corn, cooked, cut into 1-1/2 inch pieces
1 medium green bell pepper, sliced
Fresh Herb Vinaigrette (recipe below)
Grill steak over medium-hot coals to desired degree of doneness, about 20 minutes for medium, turning steak halfway through cooking time. Slice steak, diagonally across grain, into scant 1/4-inch slices.
Combine sliced meat and vegetables in shallow serving bowl. Pour dressing over and toss. Serve immediately or refrigerate several hours and serve chilled.
If desired, steak can be broiled rather than grilled for the same amount of time.
Fresh Herb Vinaigrette
1/3 cup red wine vinegar
1/4 cup water
3 tablespoons olive
2 tablespoons fresh lemon juice
2 cloves garlic, minced
2 tablespoons NutraSweet Spoonful
3 tablespoons minced fresh or 1 teaspoon dried rosemary leaves
3 tablespoons minced fresh or 1/2 teaspoon dried thyme leaves
3 tablespoons minced fresh or 1 teaspoon dried oregano leaves
3 tablespoons minced fresh or 1 teaspoon dried basil leaves
1/2 teaspoon salt
1/4 teaspoon pepper
Combine all ingredients in covered jar; shake to mix. Yield: Makes about 3/4-cup.
Yield: 6 servings
Serving size: 3 ounces meat with 2-tablespoons vinaigrette
Calories 305; Protein 25g ; Carbohydrates 18g; Total Fat 16g; Saturated Fat 5g; Cholesterol: 56mg; Fiber 3g; Sodium 255mg
Food Exchange: 3 lean meat, 1 starch, 1-1/2 fat
Steak Strips with Quinoa Tomato Salad
Arrange quinoa tomato mixture on a platter and drizzle vinaigrette evenly over entire arrangement. The steak strips turn this into a whole meal!
1 cup raw quinoa
1 minced shallot
3 tablespoons chopped fresh oregano
1/2 cup green beans, cut in half
1/2 cup yellow beans
2 cloves garlic, minced
2 tomatoes, cut into wedges
1 pint cherry or yellow pear tomatoes
2 scallions, sliced thin
1 pound skirt steak
2 tablespoons soy sauce
2 tablespoons plus 1/4-cup olive oil, divided
2 tablespoons plus 1/4-cup red wine vinegar, divided
1/4 teaspoon hot sauce
Salt and black pepper to taste
Trim fat from meat. Rinse and cook quinoa according to package directions. Then set aside to cool. In plastic or wooden bowl, combine soy sauce, 1 tablespoon vinegar, 1 tablespoon oil, hot sauce, garlic, 1 tablespoon oregano and steak. Toss to coat evenly. Let stand and cool for approximately 20 minutes.
Preheat grill. Bring a pot of salted water to a boil. Add yellow and green beans; cook until fork-tender -- about 2-3 minutes. Drain and rinse under cool water for 30 seconds. Add salt, pepper and remaining vinegar and oregano. Blend in oil slowly until mixture begins to thicken. In separate bowl, combine quinoa, beans and scallions. Remove steak from juices and discard the juices. Grill steak, turning once, to desired level of "doneness". Allow to cool for about 5 minutes, then slice, saving juices. Arrange quinoa, tomatoes and mixture on a serving platter. Drizzle remaining vinaigrette evenly over entire serving arrangement. Lay steak slices on top and complete with reserved juices poured over the meat. Recipe makes 6 servings.
Note: Quick-cooking barley or couscous may be substituted in the place of quinoa.
Nutrition information: Calories: 364; Fat: 20g; Protein: 22g; Carbohydrate: 27g; Fiber: 3g
Grilled Flank Steak
1/4 cup soy sauce
2 tablespoons fennel seed
1 tablespoon ground ginger
1 teaspoon chili powder
2 cloves garlic
Zest of 1 lemon
1-1/2 pounds flank steak
Place soy sauce, spices, garlic and lemon zest in a food processor and blend coarsely. Pour into self-closing plastic bag or glass bowl.
Trim excess fat from flank steak. Place in bag or bowl and marinate in refrigerator for 2 to 24 hours, turning periodically. Rinse meat and pat dry. Grill as desired. Let meat rest 5 minutes; cut diagonally into thin slices. Yield: 1 serving.
Nutrition information: Calories: 252; Fat: 12g; Cholesterol: 54mg; Sodium: 687mg; Carbohydrates: 3g; Fiber: 2g; Protein: 33g
Flank steak, true London broil, is a flavorful favorite for the grill, but it tends to be tough. The best way to get around the problem is to buy USDA Choice grade for grilling -- the grade of meat makes a big difference in tenderness. Keep flank steak fairly rare, since it will toughen if it's overcooked. When you slice it, be sure to cut across its fibrous grain. Flank steak is not recommended for pan-broiling.