|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 20g||25%|
|Saturated Fat 8g||39%|
|Total Carbohydrate 6g||2%|
|Dietary Fiber 2g||8%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This recipe for Taco-Rubbed Flank Steak gets the stamp of approval from the American Heart Association. Traditional Mexican taco seasonings are rubbed into flank steak, which is then grilled or broiled.
It's no wonder the American Heart Association features flank steak in this recipe. Flank steak has very little fat, but it is one of the tougher cuts of beef. But there are ways to get around this. Marinating helps to tenderize the meat and impart great flavor. It's important not to overcook flank steak when grilling or broiling. The third proviso is to slice across the grain to minimize the chewy factor inherent in this cut of meat.
Mexican rice and beans make a great low-fat side dish but, be advised, they are definitely not low in carbohydrates. If carbs are on your food-avoidance list, a small side salad should do nicely.
Recipe reprinted with permission from American Heart Association Meals in Minutes (Clarkson Potter/Publishers).
- For the Rub:
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano (crumbled)
- 1/2 to 1 teaspoon cayenne pepper
- 1/2 teaspoon salt
- 1/2 teaspoon sugar
- For the Steak:
- Juice of 1 medium lime
- 2 pounds flank steak (all visible fat removed)
Heat grill on high or heat broiler on high.
Make the rub: In a small bowl, whisk together 2 tablespoons chili powder, 2 teaspoons ground cumin, 1 teaspoon dried crumbled oregano, 1/2 to 1 teaspoon cayenne pepper, 1/2 teaspoon salt, and 1/2 teaspoon sugar.
Squeeze juice of 1 medium lime over flank steak and rub juice into the meat. Completely coat with rub mixture.
Grill steak or broil 5 to 6 inches from heat until desired doneness (about 5 minutes on each side for medium-rare to 15 minutes per side for well-done).
Glass Bakeware Warning
Do not use glass bakeware when broiling or when a recipe calls to add liquid to a hot pan, as glass may explode. Even if it states oven-safe or heat resistant, tempered glass products can, and do, break occasionally.
Source: "American Heart Association Meals in Minutes" (Clarkson Potter/Publishers). Reprinted with permission.