Flank Steak With Corn Salsa Recipe

By | April 16, 2009
0 Comment

Corn Salsa And Flank Steak Recipe

Ingredients:

1 beef flank steak (about 1¼ to 1½ pound)
1/ 8 to ¾ ounce whole kernel corn can, drained
¾ cup clear Italian salad dressing, bottled, reduced calorie
¾ cup salsa, bottled
1 medium tomato, chopped
1 tablespoon Worcestershire sauce
2 tablespoon black pepper, cracked
1 teaspoon cumin, ground

Flank Steak Cooking Method

  1. Combine bottled salsa along with tomato and corn in a medium bowl to make the corn salsa. Cover the bowl and place it in the refrigerator to chill for a minimum of 4 hours and a maximum of 24 hours.
  2. Trim all the visible fat from the steak. Make diagonal shallow cuts on both the sides of the steak at 1 inch intervals. Scoring on both the sides should be in a diamond pattern. Place the scored steak in a plastic re-sealable bag. Set the bag in a shallow dish.
  3. Combine the reduced calorie clear Italian dressing along with the cracked pepper, powdered cumin and Worcestershire sauce in a small bowl for the marinade. Pour the marinade over the steak in the plastic bag. Seal the bag and turn it over several times to evenly coat the steak with the marinade. Place the bag in the refrigerator and allow it to marinate for a minimum of 4 hours and a maximum of 24 hours. Turn the bag occasionally, every 4 to 5 hours.
  4. Drain the steak from the marinade and discard the marinade. Place the drained steak directly over an uncovered grill over medium coals. Cover and grill until done or for about 18 to 20 minutes.  An instant read thermometer thrust into the stake should read 160 degrees Fahrenheit.
  5. Slice the grilled steaks diagonally across the grain before serving. Serve the sliced steaks along with the corn salsa. This recipe makes 6 servings.

Health Tips:

  • Flank steak with corn salsa is a diabetes friendly recipe which provides about 192 calories, 8 gm total fat, (40 mg cholesterol and 3 gm saturated fat), 22 gm proteins and 9 gm carbohydrates per serving.
  • This recipe provides about 352 mg sodium per serving, so if you are on low sodium diet or sodium restricted diet and plan to include this recipe in your meals, balance your intake of other sodium rich foods accordingly. To reduce the sodium content of this recipe use reduced sodium Italian dressing and reduced sodium Worcestershire sauce.
  • Make sure to use extra lean cuts of steak and trim all the visible fat from the steak before proceeding with the recipe. If you use whole red meat the values of cholesterol, saturated fats and total fat in this recipe will increase.