Flank Steak with Garlicky Mediterranean Salad

As far as I’m concerned, there is nothing better than a tender piece of steak served with a really great salad.  Add horseradish sauce, and I’m in heaven!

Don’t let anyone tell you that you can’t have beef on a low calorie or low fat diet – not the case. There are many lean cuts of beef to choose from. My favorite is flank steak. When time permits, I marinade it overnight, and it comes out so tender and juicy.

Just add this garlicky Mediterranean salad, and you’re on your way to a terrific meal that’s just a few calories over my 400 calorie limit.

Can’t beat that!

Flank Steak with Garlicky Mediterranean Salad

Serves 2

Steak:

8 ounces flank steak
Martha Stewart’s Seasoning Salt

Salad:

4 cups mixed salad greens
1 cup mushroom , sliced
2 large roma tomato, diced
10 medium olives, sliced
¼ cup red onion, thinly sliced
½ cup low fat feta, crumbled

Dressing:

½ tablespoon olive oil
2 tablespoons balsamic vinegar
2 tablespoons fresh oregano, minced
1 clove garlic, finely minced
½ tsp lemon zest
1 tsp lemon juice, fresh squeezed

pinch red pepper

salt and pepper to taste

Salad:

1. Combine olive oil, balsamic vinegar, lemon zest, lemon juice, oregano, garlic and red pepper in a small bowl.
2. Add lettuce, feta, mushrooms, onion, tomato and olives in a salad bowl and mix with dressing.

Steak:

1. Season flank steak with your favorite grill seasoning. I love Martha Stewart’s recipe.
2. Heat grill pan over medium heat. Spray with cooking spray. Add steak and cook 4 – 6 minutes per side, depending on how thick and your desired doneness. (See Cook America’s temperature suggestions.) Let rest for 5 minutes or more before slicing.

What’s good for me in this dish?

Lean beef is high in tryptophan and protein. Chock full of vitamins B12, B6, B3 and B2, beef has cardiovascular benefits, as well as the ability to  prevent colon cancer. Beef also contains iron, selenium and zinc.

Mushrooms are super high in selenium, vitamin B2, copper, Vitamin B3, tryptophan, potassium, phosphorus and zinc. Mushrooms contain powerful phytonutrients that contribute to overall health, as well as protecting against certain cancers such as breast cancer. Selenium contributes to the proper function of our antioxidant system. Zinc promotes immune function. There is a list a mile long of the benefits of mushrooms. They should be an addition to any healthy eating plan.

Calories: 430
Total Fat: 24.02g
Cholesterol: 79mg
Sodium: 1176mg
Total Carbs: 16.89g
Dietary Fiber: 4.18g
Sugars: 7.49g
Protein: 32.88g

Weight Watchers Points 11

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Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to  me that I provide you with accurate information.

Last updated by Kristi Rimkus at October 28, 2012.

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