Grilled Flank Steak, Portobello and Green Bean Salad

September 5, 2011 at 5:16 PM | Posted in diabetes, diabetes friendly, Food, low calorie, low carb, salad, vegetables | Leave a comment
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I seen this on an episode of Healthy Appetite with Ellie Krieger and gave it try for dinner tonight. I used a Flat Iron Steak and used a cast iron grill pan to prepare the Steak and Mushrooms. The recipe called for a 1/2 a Red Onion, I only used a 1/4 Red Onion and not a huge Tomato fan so I omitted the Tomatoes. The recipe and directions are at the bottom of the post. Everything turned out delicious! The Balsamic Vinegar along with the other dressing ingredients make a fantastic dressing and provides a real kick to the Steak and Green Beans. Plus it’s only 410 calories and 25 carbs!

Grilled Flank Steak, Portobello and Green Bean Salad
Healthy Appetite with Ellie Krieger
Ingredients

* 1/4 cup olive oil
* 1/3 cup balsamic vinegar
* 2 tablespoons orange juice
* 1 tablespoon minced garlic
* 1/2 teaspoon chili flakes
* 1/2 teaspoon salt
* 1/2 teaspoon fresh ground black pepper
* 1 1/4 pound flank steak, trimmed of all visible fat
* 4 large portobello mushroom caps (about 3/4 to 1 pound), wiped clean with a paper towel
* 1 tablespoon water
* 2 teaspoons Dijon mustard
* 3/4 pound green beans, trimmed
* 1 (5-ounce) bag baby spinach leaves (5 cups baby spinach, lightly packed)
* 4 vine-ripened tomatoes (1 pound), each sliced into 8 wedges
* 1/2 small red onion, thinly sliced

Make marinade:
Directions

Combine 2 tablespoons olive oil, 3 tablespoons balsamic vinegar, orange juice, 2 teaspoons minced garlic, chili flakes, and 1/4 teaspoon each salt and pepper in a bowl and whisk. Place steak and mushrooms in a glass baking dish or sealable plastic bag and pour marinade on top. Marinate in the refrigerator for at least 1 or up to 4 hours.

Make dressing:

Combine remaining 2 tablespoons olive oil, 3 tablespoons vinegar, 1 teaspoon minced garlic, water, mustard, and remaining 1/4 teaspoon each salt and pepper. Whisk until incorporated.

Place green beans in a steamer basket over a few inches of boiling water and steam until tender-crisp, about 3 minutes. Allow to cool in the refrigerator, or to cool quickly, drain and plunge in a bowl of ice water for 2 minutes. Drain and reserve.

Spray a grill or grill pan with nonstick cooking spray and heat over medium-high heat. Remove steak and mushrooms from marinade, and discard marinade. Grill steak until medium-rare and mushrooms until cooked through but still juicy, about 4 to 5 minutes per side for both steak and mushrooms. Remove to a cutting board and let rest about 10 minutes. Cut steak across the grain into 1/4-inch slices; cut mushrooms into 1/4-inch slices.

To assemble salad, toss steak slices, mushroom slices, spinach leaves, tomatoes, green beans and onions with dressing. Divide among 4 plates.

Note for Nutrition Analysis: 1/2 the marinade remains after marinating so subtract 1 TBS olive oil, 1 1/2 TBS Balsamic, 1 TBS orange juice and 1 teaspoon garlic from analysis

Per Serving:

Calories 410; Total Fat 19 g; (Sat Fat 4.5 g, Mono Fat 10 g, Poly Fat 2 g) ; Protein 37 g; Carb 25 g; Fiber 8 g; Cholesterol 45 mg; Sodium 330 mg

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