{soups-salads-and-salad-dressings} Flank Steak Salad Recipe

 

Flank Steak Salad Recipe

This beautiful salad combines perfectly marinated flank steak with a tasty homemade dressing for a satisfying meal that's sure to please. —Jennifer Hunsaker, Roy, Utah

 Healthy 

 Diabetic Exchange

TOTAL TIME: Prep: 25 min. + marinating 

Grill: 15 min. + standing 

MAKES: 8 servings

Ingredients

2 tablespoons lime juice

  2 tablespoons reduced-sodium soy sauce

  3 garlic cloves, minced

  2 teaspoons minced fresh gingerroot

  1 beef flank steak (2 pounds)

  VINAIGRETTE:

  2 tablespoons plus 2 teaspoons white vinegar

  1 tablespoon reduced-sodium soy sauce

  1 teaspoon ketchup

  3 tablespoons chopped onion

  1 tablespoon sugar

  1 small garlic clove, peeled and halved

  1/2 teaspoon minced fresh gingerroot

  1/4 teaspoon salt

  1/4 teaspoon pepper

  3 tablespoons canola oil

  1 bunch romaine, torn

  1 cup grape tomatoes

Directions

In a large resealable plastic bag, combine the lime juice, soy sauce, garlic and ginger; add the beef. Seal bag and turn to coat; refrigerate for 8 hours or overnight.

Drain beef and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill beef, covered, over medium heat or broil 4 in. from the heat for 6-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Let stand for 10 minutes. To serve, thinly slice across the grain.

Meanwhile, in a blender, combine the vinegar, soy sauce, ketchup, onion, sugar, garlic, ginger, salt and pepper; cover and process until pureed. While processing, gradually add oil in a steady stream.

Place romaine and tomatoes in a large bowl. Drizzle with vinaigrette; toss to coat. Divide among eight plates; top with steak. Yield: 8 servings.

Nutritional Facts

1 cup salad with 3 ounces cooked beef equals 237 calories, 14 g fat (4 g saturated fat), 54 mg cholesterol, 270 mg sodium, 5 g carbohydrate, 1 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.

Originally published as Flank Steak Salad in Healthy Cooking April/May 2010, p9

             Beth Layman  :)


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Posted by: Beth Layman <blayman38@gmail.com>

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