Yes, steak can be part of a heart-healthy dinner, especially when you choose lean flank steak and pair it with a tomato and eggplant salad tossed with olive oil. In this grilled steak salad recipe, we toast dried oregano to season the salad and make it especially aromatic.
4 servings, 1 2/3 cups each
Active Time: 40 minutes |
Total Time: 40 minutes
1 tablespoon dried oregano
1 pound flank steak, trimmed
1 teaspoon salt, divided
3/4 teaspoon freshly ground pepper, divided
2 sweet Italian peppers or 1 large bell pepper, cut into 2-inch-wide strips
1 small eggplant (about 1 pound), cut lengthwise into 1/2-inch-thick slices
4 tablespoons extra-virgin olive oil, divided
2 large tomatoes, cut into wedges
1 small red onion, thinly sliced
1 small clove garlic, minced
3 tablespoons red-wine vinegar
Preheat grill to high.
Cook oregano in a small skillet over medium heat, stirring, until toasted, about 2 minutes. Transfer to a bowl.
Cut steak in half lengthwise; season with 1/2 teaspoon each salt and pepper. Brush peppers and eggplant with 1 tablespoon oil.
Oil the grill rack (see Tip). Grill the meat, turning once, about 10 minutes total for medium. Grill the peppers, turning once, until softened and charred in spots (about 10 minutes) and the eggplant until browned and slightly soft (about 8 minutes).
Add tomatoes, onion and garlic to the bowl with the oregano. Drizzle with vinegar and the remaining 3 tablespoons oil. Season with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper; toss to combine. Chop the eggplant and peppers and cut the steak across the grain into thin slices; add to the bowl and toss to combine.
Per serving :
21 g Fat;
4 g Sat;
13 g Mono;
70 mg Cholesterol;
17 g Carbohydrates;
27 g Protein;
5 g Fiber;
652 mg Sodium;
833 mg Potassium
1 Carbohydrate Serving
Exchanges: 3 vegetable, 3 1/2 lean meat, 3 fat
Tips & Notes
Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.