Brazilian Grilled Flank Steak
From EatingWell Magazine February/March 2006
Barbecued meats (churrasco) are served in churrascarias, Brazilian barbecued-meat restaurants, with a salsa-like sauce as an accompaniment. Since hearts of palm show up at every salad bar in these restaurants, we’ve added them to the sauce to give it a tasty twist.
Makes 8 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
Steak
6 cloves garlic, minced
1/2 small hot pepper, such as jalapeño or serrano, minced
2 teaspoons extra-virgin olive oil
1/4 teaspoon kosher salt
2 pounds flank steak
Salsa
1 14-ounce can hearts of palm, drained, halved lengthwise and thinly sliced
4 medium tomatoes, chopped
1/2 cup chopped red onion
1/2 small hot chile, such as jalapeño or serrano, minced
1/4 cup chopped fresh cilantro
2 tablespoons red-wine vinegar
1/4 teaspoon kosher salt
1. Preheat grill to high (see Broiling Variation).
2. To prepare steak: Combine garlic, hot pepper, oil and salt in a small bowl. Rub the mixture on both sides of steak.
3. To prepare salsa: Combine hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt in a medium bowl.
4. Reduce grill heat to medium and grill the steak 4 to 6 minutes per side for medium-rare. Transfer to a cutting board, tent with foil and let rest for 5 minutes. Cut the steak across the grain into thin pieces. Serve with the salsa.
NUTRITION INFORMATION: Per serving: 215 calories; 8 g fat (3 g sat, 4 g mono); 37 mg cholesterol; 7 g carbohydrate; 29 g protein; 2 g fiber; 341 mg sodium; 627 mg potassium.
Nutrition bonus: Zinc (36% daily value), Vitamin C (25% dv), Iron (20% dv), Potassium (18% dv), Vitamin A (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 4 lean meat
TIP: Broiling variation:
Instead of grilling, in Step 1 position oven rack 6 inches from the heat source and preheat broiler. In Step 4, cook steak on a broiler pan under the broiler until medium-rare, turning once, about 10 minutes total.
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