Saturday, May 7, 2011

Marinated Flank Steak with Frisée Salad

Always Start with Fresh Organic Ingredients

Marinated Grass Fed Flank Steak with Frisée Salad

Steak Salads are nutrition Powerhouses!  This is one of my favorite recipes to make, quick and easy and lots of flavor!  The days of iceberg lettuce are over.  Other more interesting greens are the new salad greens, frisée, arugula, endive, baby spinach just to name a few. The bitter greens in this recipe are a great compliment to the grilled steak.  

A Perfect Power Meal

Grass Fed Flank Steak is a lean, nutritious and flavorful cut of beef.  Marinading flank steak is the way to go!  It definitely tenderizes your steak.  It is best cooked medium rare and thinly sliced on an angle.  Thinly sliced Marinated Flank Steak cooks quickly on your barbeque using high heat and practically melts in your mouth.  This recipe calls for grilling the steak, but if you don't have a grill, you can prepare the steak on a large cast iron frying pan or an indoor grill pan.  Paired with a Frisée Salad it's truly a complete meal.

Nutritional Benefits of this meal ~

Grass Fed Beef is a great source of Protein (helps build a strong muscular body), Zinc (helps create a healthy immune system and heal wounds), Phosphorous (necessary for strong teeth and bones), Iron (helps carry oxygen in the blood to all cells and muscles to prevent fatigue), B-complex Vitamins (Vitamins B12, Niacin, Vitamin B6, and Riboflavin-(helps release energy from food).  Grass Fed Beef has less total fat, Saturated Fat, Cholesterol, and Calories.  It also has more Vitamin E, Beta-Carotene, Vitamin C, and a number of health promoting fats, including Omega -3 Fatty acids and CLA.

Salad Greens~
Frisée is packed with nutrients, an excellent source of folic acid, vitamins A, C, K and Manganese.
Radicchio is a good source of vitamin B & vitamin C, calcium and phosphorus & iron.
Romaine lettuce contains vitamin C, vitamin A, vitamin K, folate, chromium, vitamin B1, vitamin B2, beta-carotene, folic acid, and minerals like potassium, molybdenum, iron, phosphorus, and of course fiber elements which keep the digestive system healthy.

Serves 4, Easy & Fast Preparation


Flank Steak & Marinade
2 lbs Flank Steak - marinade -
1/3 Cup Olive Oil
2 Cloves Garlic Minced
2 Tablespoons Red Wine Vinegar
2 Tablespoons Dijon Mustard
2 Tablespoons Fresh Lemon Juice or Lime Juice
1/3 Cup Low Sodium Soy Sauce
1/4 Cup Agave Nectar or Honey
Freshly ground Black Pepper & Sea Salt to taste
*Place above ingredients into shallow dish to marinade. Marinade a few hours turning the meat to coat. Then oil the grill grate and preheat grill to medium high heat.  Place Flank Steak on grill, discard the marinade and grill the steak for 4 or 5 minutes on each side or until desired doneness.  Let rest a few minutes before slicing on an angle. 

Bon Appétit!

1 comment:

Norma said...

The recipe for "Marinated Flank Steak with Frisée Salad" sounds delicious. Grass Fed Beef is a great source of iron that helps carry oxygen through the body in a positive manner. I have been ordering grass fed iron meats for a variety of occasions for a while now, and I definitely recommend it. I prefer purchasing online with LaCense Beef. They have all natural, grass fed beef, which makes their beef have less fat and more omega 3 fatty acids than grain fed beef would. In addition, the taste is amazing and you can get an amazing meal every day. I would definitely recommend them.