Everyday Food - Martha Stewart Living Magazine [40]
4 Broil steak until browned on all sides, turning as needed with tongs, 8 to 10 minutes for medium-rare; let rest, covered loosely with aluminum foil, 10 minutes. Remove string; slice steak ½ inch thick.
PER SERVING: 260 calories; 12.4 grams fat; 30.6 grams protein; 8.2 grams carbohydrates; 4.8 grams fiber
1 tablespoon olive oil
1 small onion, chopped
½ teaspoon dried oregano
1 can (15½ ounces) white beans, drained and rinsed
3 plum tomatoes, cut into small pieces
1 to 2 tablespoons fresh lemon juice
Coarse salt and ground pepper
1 In a large saucepan, heat oil over medium. Add onion and oregano; cook, stirring occasionally, until onion is tender, 4 to 5 minutes.
2 Add beans and tomatoes. Cook, stirring occasionally, until tomatoes are tender, 3 to 4 minutes. Remove from heat; add lemon juice. Season with salt and pepper. SERVES 4
PER SERVING: 116 calories; 3.7 grams fat; 4.9 grams protein; 17.1 grams carbohydrates; 3.7 grams fiber
FLANK STEAK WITH PARSLEY-GARLIC SAUCE
STRETCH IT For the most tender slices, cut flank steak against the grain, at a slight angle. This recipe calls for cooking two steaks, so you should have about one pound left over to incorporate into the salad or fajitas on the following pages.
SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 40 MINUTES
2 flank steaks (1½ pounds each)
Coarse salt and freshly ground pepper
¼ cup plus 1 tablespoon olive oil
2 garlic cloves
1 bunch fresh flat-leaf parsley, leaves picked from stems (about 4 cups)
3 tablespoons fresh oregano leaves
3 tablespoons white-wine vinegar
⅛ teaspoon crushed red-pepper flakes
2 tablespoons water
1 Pat-dry steaks with paper towels. Generously season on both sides with salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high. Cook one steak 5 to 8 minutes per side, turning once, for medium-rare. Transfer to a cutting board; let rest, covered loosely with aluminum foil. Repeat with remaining steak.
2 While steaks rest, make sauce: In a food processor, pulse garlic until finely chopped. Add parsley, oregano, vinegar, red-pepper flakes, remaining ¼ cup oil, and the water. Pulse until herbs are finely chopped; season with salt.
3 Thinly slice steak against the grain, and serve with parsley-garlic sauce alongside.
PER SERVING: 473 calories; 33.6 grams fat; 35.7 grams protein; 7.1 grams carbohydrates; 3.5 grams fiber
Let steak cool to room temperature before covering tightly and refrigerating up to 2 days. Thinly slice when ready to use.
Turn leftover meat from Flank Steak with Parsley-Garlic Sauce into one of these weeknight dinners. The steak for the salad can be served cold, while the steak in the fajitas will warm through as it gets cooked with the rest of the ingredients.
FLANK STEAK AND ARUGULA SALAD
1 cup salsa, homemade or store-bought
2 teaspoons balsamic vinegar
Coarse salt and freshly ground pepper
3 large bunches arugula (about 1¼ pounds), washed well and dried
1 pound cooked flank steak , thinly sliced against the grain
½ cup crumbled fresh goat cheese (2 ounces)
In a large bowl, whisk together salsa and vinegar; season with salt and pepper. Add arugula, and toss to coat. Divide salad among four plates; top with steak and goat cheese. SERVES 4
PER SERVING: 308 calories; 15.9 grams fat; 30.6 grams protein; 10.6 grams carbohydrates; 2.9 grams fiber
SPICY BEEF FAJITAS
8 flour tortillas (6-inch size)
1 tablespoon vegetable oil, such as safflower
2 yellow or red bell peppers, ribs and seeds removed, thinly sliced lengthwise
1 red onion, halved lengthwise and thinly sliced
4 garlic cloves, thinly sliced
1 to 2 jalapeño chiles, very thinly sliced crosswise (ribs and seeds removed for less heat, if desired)
1 teaspoon ground cumin
½ teaspoon ground coriander
Coarse salt and freshly ground pepper
1 pound cooked flank steak , thinly sliced against the grain
2 tablespoons fresh lime juice
Assorted accompaniments