Grilled Flank Steak Salad

Healthy Living, Recipes

grilled-flank-steak-salad

Here’s a delicious alfresco meal of succulent grilled steak and refreshing spinach and bean salad. It’s a quick, easy steak dinner with a delicious summer salad.

I was intrigued by the use of beans in the salad portion of this recipe. We’ve talked about steak before, and I hear often from people that they get tired of the same old vegetables or salads. Adding canned beans to salads not only makes them more interesting and flavorful, they really improve the nutrition profile of this meal. The Dietary Guidelines for Americans recommends we eat about three cups a week of legumes, including beans, because they are good sources of protein, excellent sources of fiber, and naturally fat-free, sodium-free, and cholesterol-free. Using canned beans may contribute sodium, so look on the label for a low sodium value and be sure to rinse your beans in a colander under running water. A 2009 study conducted at the University of Tennessee, Knoxville, showed that simply draining beans removes, in average, 36% of the sodium in canned beans, but draining them, along with rinsing them removes, on average, 41% of the sodium. Dry and canned beans are often inexpensive compared to other foods and have a good shelf life, so stock up on your favorites when you find them on sale.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 2 lbs flank steak
  • 4 Tbsp cracked peppercorns
  • 1 Tbsp olive oil
  • 3 Tbsp balsamic vinegar
  • 3 garlic cloves minced
  • 2 Tbsp lime juice
  • 2 tsp honey
  • 1/8 tsp salt
  • Black pepper to taste
  • 1 medium red pepper sliced into 1-inch pieces
  • 1 cup canned black beans, rinsed and drained
  • 1 cup canned black-eyed peas, rinsed and drained
  • 1 red onion thinly sliced
  • 6 oz (about 6 cups) baby spinach or arugula

Preparation

Lightly tenderize steak with a mallet. Dust with cracked peppercorns. Press peppercorns into steak with the palm of hand.

Lightly coat a grill rack with nonstick cooking spray. Preheat grill to high.
Grill steak for 10 to 15 minutes for medium rare, or until desired doneness, turning halfway through cooking time. Remove steak from grill and let rest for 5 minutes. Cut diagonally across the grain into thin slices.

Make dressing: In a small bowl, whisk together olive oil, vinegar, garlic, lime juice, honey, salt and black pepper.

In a large bowl, combine bell pepper, black beans, black-eyed peas, onion and spinach. Toss with the dressing to combine. Transfer salad to a platter and top with sliced steak.

Yield: 10 servings

Heart Healthy Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 3 oz beef; 1 cup salad

Calories: 206
Sodium: 324mg
Fat: 6g
Carbohydrates: 24g
Saturated Fat: 2g
Fiber: 2g
Cholesterol: 30mg
Protein: 13g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.