Most of us eat more red meat than we need to, but that doesn’t mean it’s not a great source of protein and nutrients, including hard-to-get vitamin B12. We like flank steak because it’s lean, tender, and quick-cooking, and we opted for grass-fed meat, which is especially lean (and has a fat makeup that is higher in omega-3 fatty acids). For a perfectly grilled steak, we used a modified two-level fire, a high-heat grilling method that charred the beef and gave it plenty of grill flavor, but kept the inside medium-rare and juicy. For a topping, we assembled a quick salsa-like mixture of oranges and tomatoes (both high in vitamin C and antioxidants) for sweetness and acidity, balanced with rich, buttery avocado. A serrano chile added pleasant heat, while fresh cilantro, shallot, and lime juice tied the salsa together. Grass-fed beef is leaner than conventional grain-fed beef and is prone to overcooking, so be sure to start checking for doneness early.
Ingredients
- 1 orange
- 1 avocado, halved, pitted, and cut into ½-inch pieces
- 6 ounces cherry tomatoes, quartered
- 1 shallot, halved and sliced thin
- 2 tablespoons minced fresh cilantro
- 1 serrano chile, stemmed, seeded, and minced
- 4 teaspoons lime juice
- Salt and pepper
- 1 (1½-pound) grass-fed flank steak, trimmed of all visible fat
- ¼ teaspoon cayenne pepper
- Cut away peel and pith from orange. Quarter orange, then slice crosswise into ½-inch-thick pieces. Combine orange, avocado, tomatoes, shallot, cilantro, and serrano in bowl. Add lime juice and ¼ teaspoon salt and gently toss to combine; cover and set aside. For a Charcoal Grill
- Open bottom vent completely. Light large chimney starter filled with charcoal briquettes (6 quarts). When top coals are partially covered with ash, pour evenly over half of grill. Set cooking grate in place, cover, and open lid vent completely. Heat grill until hot, about 5 minutes. For a Gas Grill
- Turn all burners to high, cover, and heat grill until hot, about 15 minutes. Leave primary burner on high and turn off other burner(s).
- Clean and oil cooking grate. Pat steak dry with paper towels, season with salt and pepper, then sprinkle evenly with cayenne. Place steak over hot part of grill and cook until beginning to char and beads of moisture appear on outer edges of meat, 5 to 6 minutes. Flip steak and continue to cook on second side until charred and meat registers 120 to 125 degrees (for medium-rare), about 5 minutes. Transfer steak to cutting board, tent loosely with aluminum foil, and let rest for 10 minutes. Slice steak thin against grain. Serve with tomato mixture.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 260 kcal Calories from Fat: 126 kcal |
|
% Daily Value*
|
| Total Fat 14 g 40% |
Saturated Fat 4.5 g 23% |
Trans Fat 0.0 g |
Cholesterol 75 mg 25% |
Sodium 360 mg 6% |
carbohydrates 8 g 6% |
Dietary Fiber 3 g 8% |
Sugars 4 g 4% |
Protein 25 g 50% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |