Flank Steak with Salsa Verde
What's in this for baby and me? Protein and vitamin C..
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Nothing beats flank steak for a tender, priced-right, lean cut of beef that is high in protein and provides a good dose of iron. The key to a truly great flank steak is marinating it, for as long as possible, before grilling. The salsa verde, an excellent source of vitamin C, is a take on an Argentinean herb-and-garlic sauce called chimichurri that can also be served with poultry or fish, as well as meat. Like pesto, salsa verde can be frozen.
| - Serves 4 - |
| One 1-1/2-pound flank steak |
Salsa Verde (makes 1/3 cup) (optional) |
| Marinade |
1-1/2 cups packed fresh cilantro leaves |
| 1/4 cup soy sauce |
3 anchovy fillets or 1 teaspoon anchovy paste (optional) |
| 1 teaspoon canola oil |
1-1/2 tablespoons small or medium capers |
| 2 teaspoons seasoned rice vinegar or freshly squeezed lime juice |
1 garlic clove |
| 1 tablespoon Worcestershire sauce |
1-1/2 tablespoons freshly squeezed lemon juice, or to taste |
| 1 garlic clove, minced |
1/4 cup olive oil |
| 1 tablespoon minced fresh ginger, or 1 teaspoon ground ginger (optional) |
Freshly ground pepper, to taste |
| 1 tablespoon chopped fresh rosemary (optional) |
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- Remove any visible fat from the flank steak. Using a fork, pierce the steak all over, then place it in a 1-gallon zip-lock bag or in a shallow pie dish and set aside.
- To make the marinade, combine all of the ingredients in a small bowl or measuring cup and mix well. Add the marinade to the flank steak, turning to make sure that it is completely covered with the marinade, and refrigerate for at least 1 hour, or up to 48 hours.
- To make the salsa verde, combine all of the ingredients in the bowl of a food processor and process until pureed and the sauce is slightly emulsified, scraping down the sides of the bowl as needed. Transfer to a serving bowl, cover with plastic wrap, placing it directly against the surface of the sauce (this is to prevent discoloration), and refrigerate.
- Preheat the grill. Have a serving platter ready for the cooked flank steak. Grill the flank steak for 12 to 15 minutes, or until well-done; an instant-read thermometer should read 160ºF. Transfer the meat to the platter and allow it to rest for 5 minutes for the juices to re-distribute and the meat to relax.
- To serve, using a sharp knife held on a diagonal slant, on a chopping board with gutters to catch juices, slice the flank steak against the grain into 1/2-inch slices. Place the slices on the serving platter and serve immediately, with the salsa verde.
Health Tip: Discard all leftover marinade–do not use it to baste the flank steak grill. Place the finished flank steak on a clean serving platter.
Advance Preparation: The flank steak should marinate for at least 1 hour, and 48 hours.
Storage Tip: The cooked flank steak and salsa verde keep 3 days refrigerated. The verde can be frozen for up to 1 month.
Complete Meal Ideas: Serve this steak with:
- Potatoes, rice, pasta salad, or cornbread
- Green vegetable or green salad
- Reduced-fat 2% milk or low-fat yogurt
- Fresh fruit that contains vitamin C (if you are not using the salsa verde)
Approximate Nutritional Information: Flank steak: Serving size: 4 ounces; Calories: 259 cals; Protein: 35 g; Carbohydrates: 0; Fat: 12 g; Fiber: 0; Sodium: 75 mg; Diabetic Exchange: Meat (Lean) 5
Approximate Nutritional Information: Salsa verde: Serving size: 2 tablespoons; Calories: 90 cals; Protein: .9 g; Carbohydrates: 1 g; Fat: 9 g; Fiber: .4g; Sodium: 143 mg; Vitamin C: 15 mg; Diabetic Exchange: Fat 2
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