Grilled Flank Steak

flank steak1

Ingredients (serves 6)

  • 3 cups fresh corn kernels (cut from 4 or 5 ears of corn) or frozen corn kernels, thawed
  • 1/2 cup vegetable stock or broth
  • 2 tablespoons fresh lime juice
  • 2 tablespoons chopped red bell pepper
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 cup chopped fresh cilantro (fresh coriander)
  • 1 tablespoon ground cumin
  • 2 teaspoons dried oregano
  • 1/4 teaspoon red pepper flakes
  • 3/4 pound (12 ounces) flank steak
  • 1 large head romaine lettuce, trimmed and torn into bite-sized pieces
  • 4 cups cherry tomatoes, halved
  • 3/4 cup thinly sliced red onion
  • 1 1/2 cups cooked black beans

Directions

  • Place a dry, large cast iron or heavy nonstick frying pan over medium-high heat. Add the corn and cook, stirring often, until the corn begins to brown, 4 to 5 minutes. Remove from the heat and set aside.
  • In a food processor, combine the stock, lime juice, bell pepper and 1 cup of the roasted corn. Pulse to puree. Add the olive oil, 1/2 teaspoon of the salt, 1/4 teaspoon of the black pepper and the cilantro. Pulse to blend. Set the vinaigrette aside.
  • Preheat gas grill. Away from the heat source, lightly coat the grill rack with cooking spray.
  • In a small bowl, mix together the cumin, oregano, red pepper flakes and the remaining 1/2 teaspoon salt and 1/4 teaspoon black pepper. Rub on both sides of the steak. Place the steak on the grill rack, turning once, until browned, 4 to 5 minutes on each side. Cut into the center to check for doneness (medium doneness is 160 F if using a meat thermometer). Let stand for 5 minutes. Cut across the grain into thin slices. Cut the slices into pieces 2 inches long.
  • In a large bowl, combine the lettuce, tomatoes, onion, black beans and remaining roasted corn. Add the vinaigrette and toss gently to mix well and coat evenly.
  • To serve, divide the salad among individual plates. Top each serving with slices of grilled steak.

Nutritional Information

  • Serving size: 1
  • Calories 309
  • Total Fat 11g
    • Monounsaturated Fat 6g
    • Saturated Fat 3g
  • Cholesterol 28mg
  • Sodium 490mg
  • Total Carbohydrate 38g
    • Dietary Fiber 10g
  • Protein 20g