Grilled Flank Steak with Tomato, Avocado, and Cucumber Salad

recipe
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.

Yield:

8 servings (serving size: 3 ounces steak and 3/4 cup salad)

Recipe from

Cooking Light

Nutritional Information

Calories 232
Caloriesfromfat 48 %
Fat 12.4 g
Satfat 3.7 g
Monofat 6.2 g
Polyfat 1 g
Protein 24.9 g
Carbohydrate 6.4 g
Fiber 2.4 g
Cholesterol 38 mg
Iron 2.2 mg
Sodium 173 mg
Calcium 36 mg

Ingredients

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

Preparation

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.

Laura Zapalowski,

Cooking Light

May 2007
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