Grilled Flank Steak with Corn Salsa

By -
  • Yield: 4 servings (serving size: 3 ounces steak and about 1/2 cup salsa)


              Grilled Flank Steak with Corn Salsa RecipeIngredients

  • 1 cup frozen corn, thawed
  • 1/2 cup drained canned black beans
  • 1/2 cup finely chopped red bell pepper
  • 1 jalapeño pepper, seeded and finely chopped
  • 1 garlic clove, crushed
  • 2 tablespoons fresh lime juice
  • 2 teaspoons chopped fresh cilantro
  • 2 1/4 teaspoons black pepper, divided
  • 1 pound flank steak
  • 1/2 cup dry red wine
  • 1/4 cup fresh lemon juice
  • 3 garlic cloves, crushed
  • 2 tablespoons chopped onion
  • 2 tablespoons Worcestershire sauce
  • Cooking spray

Preparation

Combine corn, beans, bell pepper, jalapeño, 1 garlic clove, lime juice, cilantro, and 1/4 teaspoon black pepper. Cover and chill 8 hours.
Sprinkle steak with remaining 2 teaspoons black pepper, and place in a heavy-duty zip-top plastic bag. Combine wine and next 4 ingredients; pour over steak. Seal bag; marinate in refrigerator 8 hours.
Prepare grill.
Remove steak from bag; discard marinade. Place steak on grill rack coated with cooking spray; grill, covered, 7 minutes on each side or to desired degree of doneness. Remove from grill; cut into thin slices. Serve with corn salsa.

Nutritional Information

Calories per serving:297
Calories from fat:0.0%
Fat per serving:13g
Saturated fat per serving:5.6g
Monounsaturated fat per serving:0.0g
Polyunsaturated fat per serving:0.0g
Protein per serving:25.4g
Carbohydrates per serving:18.3g
Fiber per serving:2.4g
Cholesterol per serving:60mg
Iron per serving:0.0mg
Sodium per serving:213mg
Calcium per serving:0.0mg

Comments

Post a Comment

Popular posts from this blog

Sweet-Potato Salad

By -
Image
Yield:  Makes 4 servings                      Ingredients 1/4 cup   chopped scallions 1/4 cup   mango chutney (such as Major Grey) 1 1/2 tablespoons   vegetable oil 1 tablespoon   cider vinegar 1/2 teaspoon   salt 1/8 teaspoon   freshly ground black pepper 3 1/2 cups   (3/4-inch) cubed peeled sweet potato (about 1 1/2 pounds potatoes) 1/4 pound   green beans, trimmed and halved (about 1 cup) 2 tablespoons   chopped fresh cilantro Preparation Whisk together the first 6 ingredients (through pepper). Place the potatoes in a saucepan, cover with water, and bring to a boil. Reduce heat and simmer 13 minutes or until just tender; drain. Cook the beans in boiling salted water 4 minutes until crisp-tender. Drain and rinse beneath cold running water. Combine potatoes, beans, and cilantro in a medium bowl. Add the chutney dressing; toss to coat. Nutritional In...
Read more

Black Bean Lasagna Rolls

By -
Image
Yield:  8 servings (serving size: 1 roll)                  Ingredients 8  uncooked lasagna noodles 1 cup   (4 ounces) shredded reduced-fat Monterey Jack cheese 1  (15-ounce) carton part-skim ricotta cheese 1  (4.5-ounce) can chopped green chiles, drained 1/2 teaspoon   chili powder 1/8 teaspoon   salt 2 cups   drained canned no-salt-added black beans Cooking spray 1  (15 1/2-ounce) jar no-salt-added salsa Fresh cilantro sprigs (optional) Preparation Preheat oven to 350°. Cook lasagna noodles according to package directions, omitting salt and fat; drain well. Combine cheeses and next 3 ingredients, stirring well. Spread cheese mixture over 1 side of each noodle. Spoon black beans evenly over cheese mixture. Roll up noodles, jelly-roll fashion, beginning at narrow ends. Place lasagna rolls, seam sides down, in an 11- x 7-inch baking dish coated with cooking spray. Cover ...
Read more

Sweet Boondi

By -
Image
Sweet Boondi Sweet boondi, a very easy and quick way to make these delicious boondi. . Serve them hot to your guest and they will surely relish it ! Preparation Time:  10 mins Cooking Time:  25 mins Makes 4 servings Ingredients For The Sugar Syrup 1 cup   sugar 2  pinches  saffron (kesar) strands  dissolved in tsp  water Other Ingredients 1 cup   besan (bengal gram flour) ghee  for deep-frying For The Garnish 1/2 tsp   cardamom (elaichi) powder 1 tsp   pistachio slivers 1 tsp   almond (badam) slivers Method   For the sugar syrup Combine the sugar and 1 cup of water in a broad non-stick pan, mix well and cook on a high flame for 5 to 7 minutes or till the sugar syrup is of 1 thread consistency. Add the saffron-water mixture, mix well and keep aside. How to proceed Combine the besan and ½ cup of water in a bowl and mix well till no lumps remain. Keep aside. Heat the ghee in a kadhai and pour 3 to...
Read more