Grilled Flank Steak & Romaine Salad with Beets

Grilled Flank Steak & Romaine Salad with Beets

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From: Diabetic Living Magazine

Grilled lettuce? Definitely! Romaine lettuce, seasoned with lemon juice and olive oil, is grilled quickly, topped with balsamic-marinated beets and served with tender flank steak in this crowd-pleasing recipe.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • 6 ounces beef flank steak
  • ¼ cup balsamic vinegar
  • 2 tablespoons lemon juice
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon Worcestershire sauce
  • 2 tablespoons Dijon-style honey mustard
  • 1 clove garlic, minced
  • Ground pepper
  • 1 cup cubed cooked fresh beets (about 12 ounces; see Tip)
  • 2 teaspoons olive oil
  • 1 (8 ounce) heart of romaine lettuce
  • ½ ounce freshly shredded Parmesan cheese (optional)

Preparation

  • Prep

  • Ready In

  1. Trim fat from meat. Score both sides of the flank steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a large resealable plastic bag set in a shallow dish. For marinade, in a small bowl, whisk together 2 tablespoons of the balsamic vinegar, 1 tablespoon of the lemon juice, the soy sauce, Worcestershire sauce, mustard, garlic and a pinch of the pepper. Pour marinade over the steak. Seal bag and turn to coat. Marinate in the refrigerator for 2 to 4 hours, turning bag occasionally.
  2. In a medium bowl, combine beets, remaining 2 tablespoons balsamic vinegar, 1 teaspoon of the olive oil and a pinch of pepper; set aside.
  3. Cut heart of romaine in half lengthwise (do not remove the core so the leaves remain attached). In a small bowl, whisk together remaining 1 tablespoon lemon juice and 1 teaspoon olive oil. Brush mixture on the romaine; set aside.
  4. Drain steak, discarding marinade. Heat a grill pan over medium heat. Grill steak for 15 minutes for medium-rare doneness (145°F), turning once halfway through grilling. Cover with foil and let stand. Grill romaine 5 minutes, turning once.
  5. Place romaine on a serving platter and top with undrained beet mixture. Thinly slice steak diagonally across the grain and place on top of the salad. If desired, garnish with Parmesan to serve.
  • Tip: To cook fresh beets, wash and trim the beets; pat dry. Wrap beets in foil and bake at 400°F for 1¼ to 1½ hours or until tender. Remove from oven and cool slightly. Unwrap and slip off skins under cool running water. Place beets in a covered container and refrigerate until needed. Or, use packaged refrigerated cooked whole baby beets.

Nutrition information

  • Serving size: 2¼ ounces cooked beef, ½ heart of romaine and about ½ cup beet mixture
  • Per serving: 294 calories; 12 g fat(4 g sat); 4 g fiber; 23 g carbohydrates; 22 g protein; 230 mcg folate; 40 mg cholesterol; 16 g sugars; 10,115 IU vitamin A; 15 mg vitamin C; 78 mg calcium; 4 mg iron; 535 mg sodium; 942 mg potassium
  • Nutrition Bonus: Vitamin A (202% daily value), Folate (58% dv), Vitamin C (25% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ lean protein, 1½ fat, 1 starch, 1 vegetable

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