Grilled flank steak salad with roasted corn vinaigrette
Nutrition Facts
Serving Size About 2 1/2 cups salad topped with 2 ounces grilled steak
Calories 295
| Amount Per Serving | ||
| Monounsaturated fat | 5 g | |
|---|---|---|
| Saturated fat | 2 g | |
| Total fat | 9 g | |
| Sodium | 249 mg | |
| Cholesterol | 36 mg | |
| Dietary fiber | 9 g | |
| Protein | 21 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This grilled dinner salad is packed with delicious summer flavors.
Ingredients
(Serves 6)- 3 cups fresh corn kernels (cut from 4 or 5 ears of corn) or frozen corn kernels, thawed
- 1/2 cup water
- 2 tablespoons fresh lime juice
- 2 tablespoons chopped red bell pepper
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 cup chopped fresh cilantro (fresh coriander)
- 1 tablespoon ground cumin
- 2 teaspoons dried oregano
- 1/4 teaspoon red pepper flakes
- 3/4 pound (12 ounces) flank steak
- 1 large head romaine lettuce, trimmed and torn into bite-sized pieces (about 6 cups)
- 4 cups cherry tomatoes, halved
- 3/4 cup thinly sliced red onion
- 1 1/2 cups cooked black beans, no salt added
Directions
- Place a dry, large cast-iron or heavy nonstick frying pan over medium-high heat. Add the corn and cook, stirring often, until the corn begins to brown, 4 to 5 minutes. Remove from the heat and set aside.
- In a food processor, combine the water, lime juice, bell pepper and 1 cup of the roasted corn. Pulse to puree. Add the olive oil, 1/4 teaspoon of the salt, 1/4 teaspoon of the black pepper and the cilantro. Pulse to blend. Set the vinaigrette aside.
- Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
- In a small bowl, mix together the cumin, oregano, red pepper flakes and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Rub on both sides of the steak. Place the steak on the grill rack or broiler pan and grill or broil, turning once, until browned, 4 to 5 minutes on each side. Cut into the center to check for doneness (medium doneness is 160 F if using a meat thermometer). Let stand for 5 minutes. Cut across the grain into thin slices. Cut the slices into pieces 2 inches long.
- In a large bowl, combine the lettuce, tomatoes, onion, black beans and remaining roasted corn. Add the vinaigrette and toss gently to mix well and coat evenly.
- To serve, divide the salad among individual plates. Top each serving with slices of grilled steak.
Last Updated: June 14th, 2017