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Brazilian Grilled Flank Steak

:  February/March 2006, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 3.9 (15 votes)

Barbecued meats (churrasco) are served in churrascarias, Brazilian barbecued-meat restaurants, with a salsa-like sauce as an accompaniment. Since hearts of palm show up at every salad bar in these restaurants, we've added them to the sauce to give it a tasty twist.


READER'S COMMENT:
"If you add seasonings to the meat such as minced garlic, salt and pepper it tastes much better. "
Brazilian Grilled Flank Steak Recipe

Makes: 8 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low sodium | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

Steak

  • 6 cloves garlic, minced
  • 1/2 small hot pepper, such as jalapeño or serrano, minced
  • 2 teaspoons extra-virgin olive oil
  • 1/4 teaspoon kosher salt
  • 2 pounds flank steak

Salsa

  • 1 14-ounce can hearts of palm, drained, halved lengthwise and thinly sliced
  • 4 medium tomatoes, chopped
  • 1/2 cup chopped red onion
  • 1/2 small hot chile, such as jalapeño or serrano, minced
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons red-wine vinegar
  • 1/4 teaspoon kosher salt

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Preparation

  1. Preheat grill to high (see Broiling Variation).
  2. To prepare steak: Combine garlic, hot pepper, oil and salt in a small bowl. Rub the mixture on both sides of steak.
  3. To prepare salsa: Combine hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt in a medium bowl.
  4. Reduce grill heat to medium and grill the steak 4 to 6 minutes per side for medium-rare. Transfer to a cutting board, tent with foil and let rest for 5 minutes. Cut the steak across the grain into thin pieces. Serve with the salsa.

Tips & Notes

  • Broiling variation:
  • Instead of grilling, in Step 1 position oven rack 6 inches from the heat source and preheat broiler. In Step 4, cook steak on a broiler pan under the broiler until medium-rare, turning once, about 10 minutes total.

Nutrition

Per serving: 215 calories; 8 g fat ( 3 g sat , 4 g mono ); 37 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 29 g protein; 2 g fiber; 341 mg sodium; 627 mg potassium.

Nutrition Bonus: Zinc (36% daily value), Vitamin C (25% dv), Iron (20% dv), Potassium (18% dv), Vitamin A (15% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 4 lean meat


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Recipe Categories

Holiday
Labor Day
Memorial Day
Father's Day
July 4th
Style/Theme
Entertaining, casual
Entertaining, formal
Quick (total 30 min. or less)
Ease of Preparation
Moderate
Total Time
30 minutes or less
Type of Dish
Main dish, meat
Servings
8 or more
Ethnic/Regional
Central/South American
Main Ingredient
Beef
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low sodium
Healthy weight
High potassium
Gluten free
Preparation/ Technique
Broil
Grill/BBQ
Marinate/Rub
Meal/Course
Dinner

Season
Summer
Fall
Publication
EatingWell for a Healthy Heart Cookbook (2008)
February/March 2006
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