By Kim Beavers
This easy-to-prepare dish is the base for two meals. Serve part of the grilled flank steak for a delicious dinner with your choice of vegetables and refrigerate the rest of the cooked steak to use in a salad bowl.
Soy-Honey-Lime Flank Steaks
Juice of 1 lime
3 tablespoons honey
2 tablespoons plain rice vinegar
1 tablespoon low-salt soy sauce
2 teaspoons toasted sesame oil
1 teaspoon grated peeled gingerroot
2 medium garlic cloves, minced
1 ½ pounds flank steak, all visible fat and silver skin discarded
In a large resealable plastic bag or glass baking dish, stir together the marinade ingredients. Add the meat and turn to coat. Seal the bag or cover the dish and refrigerate for several hours or overnight, turning occasionally.
If using an outdoor grill, preheat on medium-high. If using a ridged stovetop grill pan, lightly spray with vegetable oil spray.
Discard the marinade. Cook the meat over medium-high heat for 7 to 8 minutes on each side for medium-rare, or until the desired doneness. Transfer to a cutting board. Let stand for 5 minutes. Cut diagonally across the grain into very thin slices. Reserve 8 ounces of steak for another use.
Yield: 4 servings (3 ounces of steak)
Nutrient Breakdown: Calories 162; Fat 6g (2.5 sat. fat, 2 mono fat); Cholesterol 37mg; Sodium 127mg; Carbohydrate 0g; Fiber 0g; Protein 25g
Plate Plan: 3 lean meats
Reprinted by permission from the No-Fad Diet: A Personal Plan for Healthy Weight Loss, American Heart Association 2005.
Grilled meat is a perfect backdrop for a LOOP (leftover on purpose) meal.
1 (5-ounce) container of mixed greens
½ bag (~7 ounces) coleslaw mix (shredded cabbage)
3-4 tablespoons Asian Vinaigrette
6 ounces cooked steak
8 cherry tomatoes, sliced
Sesame seeds for garnish
1 ½ whole wheat pita rounds cut into quarters, grilled or warmed
Combine mixed greens in a large bowl and add slaw mix (7 ounces). Toss with Vinaigrette. Divide greens between two bowls and top with 4 ounces of sliced steak each. Add tomatoes and sprinkle with sesame seeds. Serve with warm pita bread.
Nutrient Breakdown: Calories 430, Fat 9g (3.5g sat. fat), Cholesterol 65mg, Sodium 700mg,
Carbohydrate 46g, Fiber 10g, Protein 30g.
Diabetes Plate Plan: 3 Vegetables, 2 Starches, 3 Lean meats, 1 Fat