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RECIPES


Garlic-Chile Flank Steak

From EatingWell Magazine June/July 2005 -- Subscribe Now!
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NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Sat Fat | Heart Healthy | Healthy Weight

Serve this great-tasting, tender steak as part of a taco party or with a mixed green salad and sliced avocados.

Makes 8 servings, about 1.5 ounces each

ACTIVE TIME: 25 minutes

TOTAL TIME: 1 hour 25 minutes (including 1 hour marinating time)

EASE OF PREPARATION: Easy

2 cloves garlic, minced
1/4 cup white vinegar
2 tablespoons canola oil
2 teaspoons ground ancho chile pepper (see Ingredient note)
1 teaspoon dried oregano
1 teaspoon ground cumin
1/4 teaspoon salt
1-1 1/4 pounds flank steak, trimmed of fat

1. Whisk garlic, vinegar, oil, ground chile, oregano, cumin and salt in a small bowl. Place steak in a shallow baking dish and pour marinade over it, turning to coat both sides. Cover and refrigerate for at least 1 hour, turning once, or overnight.
2. Preheat grill to high heat. Oil the grill rack (see Tip). Grill the steak until desired doneness, 5 to 6 minutes per side for medium. Transfer to a plate, cover with foil and let rest for 5 minutes. Slice the steak very thinly across the grain. Serve warm or chilled.

NUTRITION INFORMATION: Per serving: 105 calories; 5 g fat (2 g sat, 2 g mono); 22 mg cholesterol; 3 g carbohydrate; 11 g protein; 0 g fiber; 57 mg sodium.

TIP: To oil a grill: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
Ingredient note: Ancho chile peppers, one of the most popular dried chiles used in Mexico, are dried poblano peppers. They have a mild, sweet, spicy flavor. Ground ancho chile pepper can be found in the specialty-spice section of large supermarkets, or substitute ground chili powder with a pinch of cayenne.

MAKE AHEAD TIP: Marinate steak in the refrigerator for up to 1 day and/or refrigerate cooked steak for up to 1 day. Slice just before serving.

Garlic-Chile Flank Steak - another healthy recipe from EatingWell


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