Grilled Flank Steak with Avocado Relish

recipe
A little fruity avocado oil and fresh avocado (both full of good-for-you fats) boost flavor in relatively lean flank steak. If you don't have avocado oil, use any type of fruity olive oil, like an Italian extra-virgin variety. This recipe also works well in a grill pan over medium-high heat. Don't seed the jalapeño pepper to pump up the raw heat factor in the relish.

Yield:

4 servings (serving size: 3 ounces steak, about 1/3 cup relish, and 1 lime wedge)

Recipe from

Cooking Light

Nutritional Information

Calories 283
Fat 17.7 g
Satfat 4.1 g
Monofat 10 g
Polyfat 1.7 g
Protein 25 g
Carbohydrate 6.4 g
Fiber 3.5 g
Cholesterol 42 mg
Iron 1.9 mg
Sodium 349 mg
Calcium 28 mg

Ingredients

2 teaspoons grated lime rind, divided
4 teaspoons avocado oil or fruity extra-virgin olive oil, divided
1/2 teaspoon salt, divided
1/8 teaspoon freshly ground black pepper
1 garlic clove, minced
1 (1-pound) flank steak, trimmed
Cooking spray
1 cup diced peeled avocado
1/2 cup chopped plum tomato
2 tablespoons chopped red onion
1 tablespoon fresh lime juice
2 teaspoons finely chopped seeded jalapeño pepper (about 1 small)
4 lime wedges

Preparation

1. Combine 1 teaspoon rind, 2 teaspoons oil, 1/4 teaspoon salt, black pepper, and garlic in a small bowl.

2. Score a diamond pattern on both sides of steak. Rub both sides of steak with oil mixture. Cover and refrigerate 2 hours.

3. Prepare grill to medium-high heat.

4. Place steak on a grill rack coated with cooking spray; grill 6 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across grain into thin slices.

5. Combine remaining 1 teaspoon rind, remaining 2 teaspoons oil, remaining 1/4 teaspoon salt, diced avocado, tomato, red onion, lime juice, and jalapeño pepper in a small bowl. Serve sliced steak with the relish and lime wedges.

Wine note: When it comes to red meat, fattier cuts benefit from big red wines, whose drying tannins help to balance the food. With a leaner cut and a summery preparation like Grilled Flank Steak with Avocado Relish, opt for a supple California merlot, like Clos du Bois Merlot North Coast 2005 ($15). This wine has soft tannins and juicy plum and black cherry flavors that meld with the fruity combination of avocado and tomato. —Jeffery Lindenmuth

Note:

Jackie Mills, MS, RD,

Cooking Light

May 2009
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