Brazilian Grilled Flank Steak

Rating: 3.25 stars
4 Ratings
  • 5 star values: 0
  • 4 star values: 3
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1

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.

Victoria Abbott Riccardi
Source: EatingWell Magazine, February/March 2006

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Recipe Summary

total:
30 mins
Servings:
8
Nutrition Profile:
Low-Calorie
Low Carbohydrate
Dairy-Free
Gluten-Free
Low Sodium
Healthy Aging
Healthy Immunity
Low Added Sugars
Nutrition Info
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Ingredients

Steak
Salsa

Directions

  • Preheat grill to high (see Broiling Variation).

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  • To prepare steak: Combine garlic, hot pepper, oil and salt in a small bowl. Rub the mixture on both sides of steak.

  • To prepare salsa: Combine hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt in a medium bowl.

  • 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.

  • 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.

Tips

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 Facts

Per Serving:
212 calories; protein 26.7g; carbohydrates 6.5g; dietary fiber 2.2g; sugars 2.1g; fat 8.8g; saturated fat 3.2g; cholesterol 78.2mg; vitamin a iu 565.3IU; vitamin c 16mg; folate 46.1mcg; calcium 73.6mg; iron 3.6mg; magnesium 53.7mg; potassium 649.7mg; sodium 350.1mg; thiamin 0.1mg.
Exchanges:

1 vegetable, 4 lean meat
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Reviews (2)

Read More Reviews
4 Ratings
  • 5 star values: 0
  • 4 star values: 3
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1
Reviews:
Most Helpful Most Positive Least Positive Newest
Peanut
Rating: 1 stars
10/29/2011
Avoid Hearts of Palm One palm tree produces 2 cans of "palm hearts". The use of palm is decimating the forests of south Asia which are home to many endangered and threatened species. In addition to the loss of habitat the methods used to harvest the palms produce large amounts of greenhouse gases. I recommend avoiding the use of palm hearts and also recommend avoiding foods with palm oil as an ingredient. Cons: Hearts of Palm Read More
EatingWell User
Rating: 4 stars
10/30/2011
If you add seasonings to the meat such as minced garlic salt and pepper it tastes much better. Read More
EatingWell User
Rating: 4 stars
10/31/2011
It is a pity that people change regional recipes without checking the local culture. I always feel bad about these kind of changes that overtime kill the spirit of the dishes. Anonymous Plano TX Read More
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EatingWell User
Rating: 4 stars
10/31/2011
This was delicious. On its own the steak doesn't have enough flavor but when you add the salsa it transforms the dish! Jessica Atlanta GA Read More
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