If you want your family excited to come to the dinner table to eat, you must serve up Flank Steak with Tomato Avocado Salsa.  Talk about good eating. If you’re not familiar with flank steak, let me tell you a little about it.

According to Beef It’s What’s for Dinner, flank steak actually goes by several different names – beef flank, flank steak fillet, jiffy steak, London broil, or plank steak. It’s also a lean and boneless cut with lots of intense beef flavor.  Flank steak tastes its best when marinated and then grilled or sliced thin and stir-fried.

One look at the nutritional profile of flank steak and you’ll see just how lean and nutritious this cut of beef is per a 3 ounce serving:

  • 180 calories
  • 2.6 grams of saturated fat
  • 23 grams of protein
  • 1.5 milligrams of iron
  • 4.3 3 milligrams of zinc

One thing emphasized in this recipe is to “cut across the grain.”  But what does that mean and why is it important? Not to be confused with whole grains like wheat or barley as examples, the grain of meat is totally different.  It refers to the direction the muscle fibers are aligned. The grain of meat is easier to identify in certain cuts of meat and flank steak is a perfect cut to easily see the grain.  Flank steak is considered a “tougher” piece of meat and cutting it against the grain is necessary to avoid toughness when eating it.

Cutting against the grain helps cut through the tough fibers, shortening them, rather than cutting in the same direction they run.  This leaves an easier-to-chew piece of meat making it a much more enjoyable and tasty experience. To have a better idea of how exactly to “cut against the grain” on flank steak, here is a video showing you how:  https://www.youtube.com/watch?v=CIkxG-3p8y8

In this recipe you can either grill or broil in the oven the flank steak.  I chose to broil mine and loved how it turned out. Juicy, full of flavor, everyone should try this quick and easy meal.  Flank steak also pairs well with so many things making it easy to decide what side dishes to serve. Give this recipe a try and you’ll find yourself coming back to it time and time again.  

And, oh yes, the tomato avocado salsa is a perfect match to add that extra touch of just enough flavor without overshadowing the flank steak.  

Photo taken by Cheryl Mussatto

Flank Steak with Tomato Avocado Salsa – serves 6, serving size 3 ounces

Nutrition per serving: Calories – 190; Total Fat – 11 grams; Saturated Fat – 3 grams; Protein – 20 grams; Carbohydrates – 4 grams; Cholesterol – 35 milligrams; Fiber – 1 gram; and Sodium – 400 milligrams.

Ingredients:

3 tablespoons olive oil

1 tablespoon red wine or white wine vinegar – your choice

1 ½ pounds flank steak

1 tablespoon minced garlic

¾ teaspoon salt, divided

¾ teaspoon black pepper, divided

1 cup diced plum or roma tomatoes

1/3 cup chopped pitted Kalamata olives

½ cup diced avocado

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh oregano

1 teaspoon red pepper flakes

Directions:

  1. Whisk together vinegar and oil in medium bowl.  Place steak in shallow bowl, spread with minced garlic. Sprinkle ½ teaspoon salt and ½ teaspoon black pepper over steak.  Spoon ½ or 2 tablespoons of oil/vinegar mixture over top of steak. Marinate in refrigerator at least 20 minutes or up to 2 hours.
  2.  Prepare grill or oven broiler. Mix together tomatoes, olives, basil, oregano, red pepper flakes and remaining salt and pepper to remaining oil/vinegar mixture.  Mix well and set aside.
  3.  Drain steak but leave minced garlic on top.  Discard marinade. Place steak on grid if grilling over medium-hot coals or place on broiling pan to oven broil.  Grill or broil 5 to 8 minutes per side for medium-rare doneness.
  4. Transfer steak to carving board.  Tent with foil; let stand for 5-10 minutes.  Cut steak diagonally across grain into thin slices. Serve with tomato avocado salsa mixture.  

 

Categories: Recipes

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Cheryl Mussatto

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia, found on Amazon in both Kindle and paperback editions.

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