GRG Recipe: Grilled Flank Steak with Roasted Tomato Pesto

 In eBooks, Healthy Eating Tips, Protein, Recipes, Summer 2017

Here’s a doozy of a recipe I spied in the Early Summer Edition of Food & Drink from our friends at the LCBO.

It’s on the menu for tonight.

This is absolutely a summer fave.

The recipe uses flank steak which is a cut of beef that requires some special attention to makes it as mouth-watering as possible.

What’s great about this cut is that it’s fairly lean and versatile. It can be grilled, pan-fried, broiled, or braised to boost tenderness.

You can do it up with a dry rub, or even slowly braised it in the oven with some red wine, vegetables and herbs.

Keep in mind these tips when working with this cut of beef:

  1. Flank steak is a cut that’s best served medium-rare to medium and will become tougher onwards.
  2. Always allow your steak to “rest” after cooking. This just means to let it hang out on a cutting board or plate for 5 minutes or so. It’ll help to keep the steak nice and juicy and help it to become even more tender.
  3. Slice up your flank steak across the grain and on a slight angle out (on the bias). By doing this, you’re actually cutting the grain (which makes it tough when it’s long) into the shortest length possible.

Enjoy it!

~April

Grilled Flank Steak with Roasted Tomato Pesto
Serves 10
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Prep Time
1 hr 30 min
Cook Time
20 min
Total Time
1 hr 50 min
Prep Time
1 hr 30 min
Cook Time
20 min
Total Time
1 hr 50 min
375 calories
3 g
57 g
31 g
22 g
6 g
141 g
334 g
1 g
0 g
23 g
Nutrition Facts
Serving Size
141g
Servings
10
Amount Per Serving
Calories 375
Calories from Fat 275
% Daily Value *
Total Fat 31g
48%
Saturated Fat 6g
31%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 20g
Cholesterol 57mg
19%
Sodium 334mg
14%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
3%
Sugars 1g
Protein 22g
Vitamin A
11%
Vitamin C
12%
Calcium
8%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
MARINADE
  1. 1 tbsp (15 mL) Dijon mustard
  2. 2 tbsp (30 mL) soy sauce
  3. 1 tsp (5 mL) chopped fresh rosemary
  4. ½ tsp (2 mL) chili powder
  5. 2 tbsp (30 mL) canola oil
  6. 1½ lbs (750 g) flank steak
ROASTED TOMATO PESTO
  1. 2 cups (500 mL) cherry tomatoes cut in half
  2. ⅓ cup (80 mL) olive oil
  3. Salt and freshly ground pepper
  4. 1 tbsp (15 mL) chopped garlic
  5. ¼ cup (60 mL) chopped parsley
  6. ¼ cup (60 mL) chopped coriander or mint leaves
  7. ½ cup (125 mL) grated Parmesan
Instructions
  1. Combine Dijon, soy sauce, rosemary, chili powder and vegetable oil in a small bowl. Lay flank steak in a shallow dish and coat with marinade. Leave for 1 hour.
  2. Preheat oven to 350°F (180°C).
  3. Toss tomatoes with 1 tbsp (15 mL) olive oil, reserving remainder, and season with salt and pepper. Spread on a baking sheet, flesh-side up. Bake for 10 to 12 minutes or until shriveled but still juicy. Let cool for 5 minutes.
  4. Add tomatoes to food processor along with garlic, parsley, coriander or mint and remaining olive oil. Whirl until chunky and season well with salt and pepper. Stir in Parmesan and reserve.
  5. Preheat grill to high. Place the steak on grill and sear for 1 minute. Close lid and grill for 4 minutes. Turn over and grill for another 4 to 5 minutes or until medium-rare (or just until you like it. It's so easy to overcook, I find.)
  6. Let steak cool. Thinly slice against the grain and serve with tomato pesto.
Notes
  1. Serve the steak at room temperature. You can use other steak such as hangar, if you prefer.
  2. This serves a whack of people (and kids). Serves about 10 as a tasting dish size. Or, for a fuller meal, I add some whole grain french bread and throw together a spinach salad. Volia! Supper is served.
  3. Leftover steak is good the next day too.
Adapted from LCBO
beta
calories
375
fat
31g
protein
22g
carbs
3g
more
Adapted from LCBO
April Saunders Nutrition http://aprilsaundersnutrition.com/

 

 

 

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