Flank Steak Orange Salad Recipes

GRILLED FLANK STEAK, PORTOBELLO AND GREEN BEAN SALAD

Steps:

• Make marinade:
• Combine 2 tablespoons olive oil, 3 tablespoons balsamic vinegar, orange juice, 2 teaspoons minced garlic, chili flakes, and 1/4 teaspoon each salt and pepper in a bowl and whisk. Place steak and mushrooms in a glass baking dish or sealable plastic bag and pour marinade on top. Marinate in the refrigerator for at least 1 or up to 4 hours.
• Make dressing:
• Combine remaining 2 tablespoons olive oil, 3 tablespoons vinegar, 1 teaspoon minced garlic, water, mustard, and remaining 1/4 teaspoon each salt and pepper. Whisk until incorporated.
• Place green beans in a steamer basket over a few inches of boiling water and steam until tender-crisp, about 3 minutes. Allow to cool in the refrigerator, or to cool quickly, drain and plunge in a bowl of ice water for 2 minutes. Drain and reserve.
• Spray a grill or grill pan with nonstick cooking spray and heat over medium-high heat. Remove steak and mushrooms from marinade, and discard marinade. Grill steak until medium-rare and mushrooms until cooked through but still juicy, about 4 to 5 minutes per side for both steak and mushrooms. Remove to a cutting board and let rest about 10 minutes. Cut steak across the grain into 1/4-inch slices; cut mushrooms into 1/4-inch slices.
• To assemble salad, toss steak slices, mushroom slices, spinach leaves, tomatoes, green beans and onions with dressing. Divide among 4 plates.
• Excellent source of: Protein, Fiber, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Vitamin C, Folate, Vitamin K, Pantothenic Acid, Copper, Iron, Manganese, Phosphorus, Potassium, Selenium, Zinc
• Good source of: Thiamin, Calcium, Magnesium

FLANK STEAK SALAD

Steps:

• In a shallow dish, combine the lime juice, soy sauce, garlic and ginger; add the beef and turn to coat. Cover; refrigerate for 8 hours or overnight., Drain beef and discard marinade. Lightly oil the grill rack. Grill beef, covered, over medium heat or broil 4 in. from the heat for 6-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°). Let stand for 10 minutes. To serve, thinly slice across the grain., Meanwhile, in a blender, combine the vinegar, soy sauce, ketchup, onion, sugar, garlic, ginger, salt and pepper; cover and process until pureed. While processing, gradually add oil in a steady stream., Place romaine and tomatoes in a large bowl. Drizzle with vinaigrette; toss to coat. Divide among eight plates; top with steak.

FLANK STEAK ORANGE SALAD

Steps:

• To make the marinade, combine the marmalade, orange juice, vinegar, garlic, ginger and salt.
• Marinate the flank steak for 2-4 hours.
• Broil the flank steak 6 minutes on each side. Allow the meat to rest 10 minutes before cutting, against the grain, into thin slices.
• After you remove the meat from the marinade, boil the marinade in a sauce pan until reduced by half, to about 1 1/2 cups. Whisk occasionally.
• Whisk the butter into the sauce.
• Combine the chopped salad greens.
• For each serving, put a helping of greens into a bowl, top with a portion of meat and 3 tablespoons of the sauce.

ORANGE-MARINATED FLANK STEAK

Steps:

• In a medium glass dish, whisk together the orange zest, orange juice, sugar, soy sauce, vinegar, Worcestershire sauce, and red pepper flakes until the sugar is dissolved. Add the steak, turning to coat. Cover and refrigerate for 8 to 48 hours, turning occasionally.
• Remove the steak from the dish, reserving the marinade.
• Lightly spray a grill pan or grill rack with cooking spray. Heat the pan over medium-high heat or preheat the grill on medium high. Cook the steak for 4 to 5 minutes on each side, or until the desired doneness. Transfer to a cutting board and let stand for 3 minutes. Thinly slice on the diagonal.
• Meanwhile, in a medium nonstick skillet, bring the marinade to a boil over medium-high heat. Boil for 3 minutes, or until reduced to 1/4 cup. Drizzle over the steak.
• (Per Serving)
• Calories: 209
• Total Fat: 6.5g
• Saturated: 3.0g
• Trans: 0.0g
• Polyunsaturated: 0.5g
• Monounsaturated: 3.0g
• Cholesterol: 48mg
• Sodium: 244mg
• Carbohydrates: 11g
• Fiber: 0g
• Sugars: 10g
• Protein: 24g
• Dietary Exchanges
• 1/2 Carbohydrate
• 3 Lean Meat