Brazilian Grilled Flank Steak

Brazilian Grilled Flank Steak

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.

From EatingWell: February/March 2006, EatingWell for a Healthy Heart Cookbook (2008)
Yield: 8 servings
Active Time: 30
Total Time: 30

Ingredients

Steak

  1. 6 cloves garlic, minced
  2. 1/2 small hot pepper, such as jalapeño or serrano, minced
  3. 2 teaspoons extra-virgin olive oil
  4. 1/4 teaspoon kosher salt
  5. 2 pounds flank steak

Salsa

  1. 1 14-ounce can hearts of palm, drained, halved lengthwise and thinly sliced
  2. 4 medium tomatoes, chopped
  3. 1/2 cup chopped red onion
  4. 1/2 small hot chile, such as jalapeño or serrano, minced
  5. 1/4 cup chopped fresh cilantro
  6. 2 tablespoons red-wine vinegar
  7. 1/4 teaspoon kosher salt

Preparation

  1. Preheat grill to high (see Broiling Variation).
  2. To prepare steak: Combine garlic, hot pepper, oil and salt in a small bowl. Rub the mixture on both sides of steak.
  3. To prepare salsa: Combine hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt in a medium bowl.
  4. 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.

Tips & Notes

  • 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

Nutrition Per Serving: 215 calories; 8 g fat (3 g sat, 4 g mono); 37 mg cholesterol; 7 g carbohydrates; 29 g protein; 2 g fiber; 341 mg sodium; 627 mg potassium.

Nutrition Bonus: Zinc (36% daily value), Vitamin C (25% dv), Iron (20% dv), Potassium (18% dv), Vitamin A (15% dv).

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 4 lean meat