Post by Loupy on Jul 4, 2011 22:07:02 GMT -7
Ancho-Rubbed Flank Steak
Make a meal with ingredients almost entirely from the pantry. Roasted, simply seasoned potato wedges and a tartly dressed salad topped with smoky bacon complement this satisfying main dish.
Photo: Randy Mayor; Stylist: Rose Nguen
YIELD: 4 servings (serving size: 3 ounces)
PREP TIME: 20 MINUTES
Ingredients
1/2 teaspoon kosher salt
1/2 teaspoon brown sugar
1/2 teaspoon ground ancho chile powder
1/4 teaspoon ground cumin
Dash of freshly ground black pepper
1 (1-pound) flank steak, trimmed
2 teaspoons olive oil
Preparation
1. Combine first 5 ingredients in a small bowl; rub evenly over both sides of steak.
2. Heat oil in a large skillet over medium-high heat.
Add steak; cook 3 minutes on each side or until desired degree of doneness.
Let stand 5 minutes; cut steak diagonally across grain into thin slices.
Bacon-topped salad: Combine 1 tablespoon cider vinegar, 1 teaspoon Dijon mustard, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper in a large bowl; stir well with a whisk. Gradually add 2 tablespoons olive oil to vinegar mixture, stirring constantly with a whisk. Add 6 cups arugula and 1 cup halved cherry tomatoes to dressing in bowl; toss well to coat. Sprinkle 2 cooked and crumbled bacon slices evenly over salad.
Nutritional Information
Calories: 175
Fat: 7.8g
Saturated fat: 2.6g
Monounsaturated fat: 3.8g
Polyunsaturated fat: 0.5g
Protein: 23.8g
Carbohydrate: 0.8g
Fiber: 0.1g
Cholesterol: 37mg
Iron: 1.5mg
Sodium: 286mg
Calcium: 19mg
Jackie Mills, MS, RD, Cooking Light
MAY 2009
Make a meal with ingredients almost entirely from the pantry. Roasted, simply seasoned potato wedges and a tartly dressed salad topped with smoky bacon complement this satisfying main dish.
Photo: Randy Mayor; Stylist: Rose Nguen
YIELD: 4 servings (serving size: 3 ounces)
PREP TIME: 20 MINUTES
Ingredients
1/2 teaspoon kosher salt
1/2 teaspoon brown sugar
1/2 teaspoon ground ancho chile powder
1/4 teaspoon ground cumin
Dash of freshly ground black pepper
1 (1-pound) flank steak, trimmed
2 teaspoons olive oil
Preparation
1. Combine first 5 ingredients in a small bowl; rub evenly over both sides of steak.
2. Heat oil in a large skillet over medium-high heat.
Add steak; cook 3 minutes on each side or until desired degree of doneness.
Let stand 5 minutes; cut steak diagonally across grain into thin slices.
Bacon-topped salad: Combine 1 tablespoon cider vinegar, 1 teaspoon Dijon mustard, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper in a large bowl; stir well with a whisk. Gradually add 2 tablespoons olive oil to vinegar mixture, stirring constantly with a whisk. Add 6 cups arugula and 1 cup halved cherry tomatoes to dressing in bowl; toss well to coat. Sprinkle 2 cooked and crumbled bacon slices evenly over salad.
Nutritional Information
Calories: 175
Fat: 7.8g
Saturated fat: 2.6g
Monounsaturated fat: 3.8g
Polyunsaturated fat: 0.5g
Protein: 23.8g
Carbohydrate: 0.8g
Fiber: 0.1g
Cholesterol: 37mg
Iron: 1.5mg
Sodium: 286mg
Calcium: 19mg
Jackie Mills, MS, RD, Cooking Light
MAY 2009
