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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Give them great meals of beef and iron and steel, they will eat like wolves and fight like devils."
-William Shakespeare

The refrigerator light goes on...

This is a perfect recipe to experiment with. Use a different herb or acid every time for a much different flavor. Try dried tarragon and orange juice or lemon juice and fresh thyme. The combinations are endless.

Resting Meat (Carryover Cooking)

When cooking meats, it is important to remove them from the heat a little early.  Flank steak should be allowed to “rest“ for 5 – 10 minutes, but a larger cut needs to rest for at least 15 minutes.  

After removing meat from the oven or grill, the internal temperature of the meat continues to rise (some people call this carryover cooking).  Without the continued high temperature of the oven, the external temperature of the meat decreases, however, and the result is redistribution of the juices in the meat, making it both easier to carve as well as more succulent.

If you are cooking with an instant thermometer, figure that the internal temperature in a smaller piece of meat will increase by about 15 degrees and a larger piece by about 10 degrees while it rests.  For example, after cooking a pork tenderloin to 135°F in the oven the temperature will rise to 145 – 150°F as it rests.


 

Garlic Lime Flank Steak



Servings = 3 | Serving size =4 ounces steak

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe can be divisible by 2.

Leftover steak keeps for 2 – 3 days and makes good Philly Cheese Steak.

Serve with Roasted Yams with Rosemary or Roasted Potatoes or Mashed Yams or Healthy French Fries or Home Fries - Low Sodium Version or Home Fries or Roasted Yams with Rosemary - Low Sodium Version or Brown and Wild Rice or Brown Rice

AND

Serve with Roasted Beets or Herbed Zucchini or Green Beans with Red Onion or Candied Carrots or Roasted Beets - Low Sodium Version or Yellow Squash and Onions

2 Tbsp shallot (minced)
2 cloves garlic (minced)
1 Tbsp fresh rosemary
1 Tbsp extra virgin olive oil
1 Tbsp fresh lime juice
1/2 tsp salt
3/4 lb flank steak
spray olive oil

Combine the shallot, garlic, rosemary, olive oil, lime juice, salt and flank steak in a zipper bag. Close the bag and toss to coat the steak well.

Marinate at least four hours in the refrigerator (overnight is best).

When you are ready to cook the steak, preheat the oven to broil or start the barbecue grill on medium-high heat.

Lightly spray a broiler or grill pan with oil. Put the flank steak on the pan and place it under the broiler (or place the steak on the grill). Cook for about 8 - 9 minutes on each side for medium-rare.

Remove to a cutting board and allow the meat to rest for about 5 to 10 minutes prior to slicing. Carve the meat as thin as possible and serve.

Nutrition Facts

Serving size = 4 ounces steak

Servings = 6

.

Amount Per Serving

Calories 218 Calories from Fat 105
  % Daily Value
Total Fat 12g 18%
    Saturated Fat 4g 18%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 48mg 16%
Sodium 454mg 19%
Total Carbohydrates 2g 1%
    Dietary Fiber 0g 0%
    Sugars 0g  
Protein 23g  
Vitamin A 2% Vitamin C 4%
Calcium 4% Iron 11%
Vitamin K 4 mcg Potassium 425 mg
Magnesium 29 mg

 

 

 
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