Friday, January 30, 2009

Spicy Flank Steak with Guacamole Salad

This recipe I created myself, though it is an dish that has been made with many variations. Flank steak or London broil is a relatively inexpensive and lean piece of beef. I created my own rub using spices that have a Latin history and then grilled it. In the picture, you will see that Scott and I like our meat pretty rare. Feel free to cook your meat longer! Using a lower temperature on the grill pan will help it to cook longer and not char or burn on the outside.

The guacamole salad is basically a chunky guacamole. Since I cannot have the tortilla chips, it was really frustrating to try to eat the creamy guacamole with a fork. Not to mention that the texture wasn't great without the crisp of a chip. So I just don't mash the avocado and stir everything carefully so it doesn't get too squishy. Scott can still eat it with tortilla chips, and I can eat it with some lettuce and a fork. Works for everyone!

For those of you coming from Dr. Malone's referral, first of all, thank you so much for checking out this blog. I hope you are able to find some recipes and support here that you enjoy and find helpful! Just to let you know, I am on Stage 3 of the diet, so I have added in barley, bulgur, starchy vegetables, and various other things. I am going to do my best to continue posting recipes from my early diet stages to continue supporting you. However, most of the time, you can still make the entree recipe and just substitute a different side. If you have any questions, please let me know! I'd be glad to help you out.

Spicy Flank Steak
  • 1 flank steak, or London broil, about 1 lb.
  • 2 tsp ground cumin
  • 2 tsp chili powder
  • 1 tsp garlic powder (not garlic salt!)
  • 1/2 tsp kosher salt
  • 1/2 tsp black pepper
  • dash of cayenne pepper (to taste-- depends on how hot you want it!)
  • 1 to 2 Tbsp of olive oil (depends on surface area of steak)
  • juice from 1/2 a lime
  • cooking spray
1. Combine cumin, chili powder, garlic powder, salt, black pepper and cayenne in a small bowl. Set aside.
2. Drizzle steak with olive oil. use hands to cover entire steak evenly with oil. Rub spice mixture onto oil. Do your best to cover steak evenly. Set on plate or dish and pour juice on top of steak. Let marinate for about 15 minutes.
3. Preheat grill or grill pan to medium high heat. Spray with cooking spray.
4. Grill on medium high heat until desired doneness. (5-6 minutes on each side for medium rare; 6-7 minutes each side for medium, etc).
5. let steak rest for 5-10 minutes. Slice on the diagonal and serve.

Guacamole Salad
  • 2 medium sized avocados, cubed
  • 1 plum tomato, diced and deseeded
  • 1/2 red onion chopped
  • 1/4 cup fresh cilantro, chopped
  • juice of 1/2 a lime
  • kosher salt, black and cayenne pepper to taste
  1. Combine all ingredients into a bowl. Mix softly until just incorporated. Leave the pit of one avocado in the bowl to prevent browning during storage. Refrigerate until serving.
Carb Options
The steak is delicious wrapped in whole wheat tortillas and served with fajita toppings (sour cream, diced tomatoes, lettuce, grilled onions & peppers).

We had this with chipotle black beans (great fiber and protein source for those Stage 3 or beyond!)
  • 2 tsp canola oil
  • 1 small red bell pepper, finely chopped (derib and deseed before)
  • 1 tsp finely chopped garlic
  • 1/4 tsp kosher salt
  • 1/4 tsp ground cumin
  • 1/8 tsp ground cinnamon
  • 1 can (15 oz) low sodium black beans, drained and rinsed
  • 1/4 c water
  • 2 Tbsp mild picante sauce
  • 1/4 tsp minced canned chipotle chile in adobo sauce, plus more as needed for spiciness.
Heat oil in a medium heavy-bottomed skillet over medium heat. Add the bell pepper, garlic, 1/4 tsp kosher salt, cumin and cinnamon. Cook, stirring occassionally, until soft and fragrant, about 5 minutes. Reduce heat to low. Add beans, water, picante sauce and chipotle chiles. Cook until warmed through about 10 minutes. Add salt and more chiles as necessary.

These beans make great leftover lettuce wraps! Warm and then serve in lettuce leaves with a smear of nonfat sour cream. Delicious and light lunch!

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