Tuesday, July 24

Flank Steak Salad

After a week of "light" salads Dave and I decided to try something heartier. This may seem like an odd choice for me since I very rarely eat red meat. But that is exactly why I chose it.

There is no question that red meat is a great source of protein and iron. One 3 oz. serving provides 23 grams of the recommended 60 grams of protein per day and 15 percent of your daily iron intake.

However, a 3 oz serving also contains 15 g of fat. Your daily fat intake should equal no more than 90 grams and intake of saturated fat (contained in animal products like red meat, whole milk dairy products and some vegetable oils) should remain below 30 grams.

If you typically avoid saturated fats, processed food (deli meat, cheese spreads, frozen meals) and especially transfats (fast food, vegetable shortening/margarine and fried food) feel free to indulge in this salad. However if you've been to the fair lately, well, there's always next week;)

Ingredients (serves 4):

24 oz cherry tomatoes
3 Tbsp low sodium soy sauce
2 Tbsp balsamic vinegar
1 Tbsp agave
1 lb flank steak
2 bags (10 oz each) chopped romaine lettuce
4 Tbsp feta cheese


Prepare outdoor grill for direct grilling on medium-high (or preheat broiler.) Fold 30" by 12" sheet of heavy-duty foil crosswise in half. Place tomatoes on double thickness of foil; bring long sides of foil up and fold several times to seal well. Fold over ends of foil to seal in juices.

Sprinkle 1/4 tsp each salt and pepper all over steak, place on hot grill (or under broiler) with tomato packet. Cook 10 minutes for medium rare steak, turning steak over once.

In a small bowl, whisk soy sauce, vinegar, agave and 1/8 tsp freshly ground black pepper.

Toss 1/3 of dressing with lettuce. Divide lettuce among plates. Top with steak, tomatoes, remaining dressing and feta cheese.

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