This is a recipe we included in the simplysmartdinnerplans.com menu a few weeks back, it’s an old standby of mine, and we’re still getting rave reviews over it!
I figured, if folks like it that much, I’d better post it!
Fyi…did you know that new research indicates that eating red meat every other day (instead of daily) can significantly reduce your heart disease risk, too…that sounds pretty good, huh? So, unless you’re eating it every single day (which is doubtful), you can stop stressing about an occasional red meat meal–especially when it’s a lean cut, like the one below.
Flank Steak Salad with Fresh Pepper Pico
In a large bowl, toss salad greens with salt, pepper, then vinaigrette. Transfer green to your dinner plate or bowl, and top with (separately) pico, sliced avocado, and flank steak strips.
Sprinkle with a little salt and pepper (to taste), and serve.
Perfect Grilled Flank Steak
The flank steak, also known as bavette, is a beef steak cut from the abdominal muscles of the cow. It is long, thin, and full of tough connective tissue.
It is usually marinated before being broiled or grilled whole. Because it is tough, you usually slice it thinly on a diagonal across the grain to sever the tough fibers and make the flavorful steak chewable.
I’ve found that if I cook it quickly, over the hottest fire I can manage, I don’t need a marinate, and get more the true beef flavor. For my money, this is one of the best tasting cuts on the cow.
4 tsp Montreal Steak Seasoning
1 1/2 pounds flank steak
In a small bowl, mix the salt, garlic, and ground black pepper. Place meat in a shallow glass dish and rub both sides with spices. Cover, and refrigerate for 6 hours.
Plus, you’ll be helping us teach nutrition, shopping, and hands-on cooking classes to at-risk kids, in our MY KITCHEN Outreach Program.
Preheat grill for high heat, and oil the grill grate.
Place steak on the grill, directly over the hottest part of the fire. Grill meat for 3 minutes per side, or to desired doneness. You want a nice char for flavor, but don’t flip more than once
Move meat to a warm plate, tent loosely with foil, and allow to rest for ten minutes before slicing thinly against the grain (I like to cut on a long bias, as well, to get bigger slices of steak.)
Slice steak strips into thirds, place on finished salad and serve immediately.
Fresh Pepper Pico
Some folks aren’t fans of the heat, like I am…so I developed this recipe to allow me to minimize the fire by cutting out the jalapeno and some of the white onion (yes, some folks find white onion to be “too hot”) but still retain the contrasting crunch of those crisp, raw veggies with the fresh tomatoes. (And it’s purty, too!)
This attempt got major kudos from the “Mild not Wild” portion of the family.
5 fresh Roma tomatoes, chilled and diced
1/2 large white onion, diced
1/2 cup fresh cilantro, chopped
1 large orange bell pepper, diced
2 Tbs fresh squeezed lime juice
2 Tbs fresh minced garlic
Salt & pepper to taste
Combine all ingredients and refrigerate at least 1 hour before serving.