Flank Steak and Arugula Salad

19 35 589
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 6
Flank Steak and Arugula Salad
Health Rating

Ingredients


1 container (5oz) Arugula (for salad)
1/2 cup Red onion (sliced, for salad)
1 cup, crumbled Feta cheese (for salad)
1 potato Yukon Gold potato (cut into 1cm cubes, for salad)
1 pinch Kosher salt (for salad)
1 dash Black pepper (for salad)
1 cup Cherry Tomatoes (halved, for salad)
3 tbsp Red wine vinegar (for vinaigrette)
1 tsp Dijon mustard (for vinaigrette)
10 tbsp Extra virgin olive oil (for vinaigrette, divided)
1/3 cup Kalamata olives (for vinaigrette)
3/4 tsp, ground Thyme, dried (for vinaigrette)
681 gm Beef, flank, lean (for steak)
2 tbsp Honey (for steak)
2 tbsp Red wine vinegar (for steak)
1 tsp Worcestershire sauce (for steak)
3 tbsp Canola oil (for steak)
3 tbsp Soy sauce (for steak)
1 tbsp minced Ginger root (for steak)

Instructions


In a food processor or blender pulse the vinegar, olives, mustard and thyme. Slowly add 1/2 cup olive oil and 3 tablespoons water while continually blending until you have a loose dressing.

In a large non-stick skillet over high heat add the remaining 2 tablespoons of olive oil and then add the diced potatoes sprinkled with 1 teaspoon salt and 1/2 teaspoon pepper.

Cook stirring occasionally until you have crisp and golden browned potatoes approximately 5 minutes. Reduce heat to medium and cook until pieces are tender - another 5 minutes. Stir in red onion and cook a final 5 minutes stirring and watching closely. Set aside on a paper towel lined plate.

Portion arugula on dinner plates or on a large serving platter. Top with the potato mixture, feta and tomatoes. Drizzle with vinaigrette - you may have some leftover.

Make shallow criss-cross cuts in the steak to help infuse the marinade.

Using a large ziplock bag place the bag wrapped around the top of a small/med sized bowl to add marinade.

Combine all marinade ingredients into your ziplock bag and then add your steak. Close your bag, make the steak flat and refrigerate until ready to BBQ.

Flip bag in the fridge every 6 hours or so.

When ready to BBQ take steak out of the bag and discard marinade. Pat steak dry with a paper towel before grilling. Steak will only take 5-10 minutes per side to ensure it is still pink in the middle.

Let the steak rest under tented foil, cut thin slices on a diagonal across the grain and serve.

Nutrition Facts

Per Portion

Calories 589
Calories from fat 407
Calories from saturated fat 104
Total Fat 45 g
Saturated Fat 11.5 g
Trans Fat 0.5 g
Polyunsaturated Fat 5.1 g
Monounsaturated Fat 27.2 g
Cholesterol 76 mg
Sodium 1113 mg
Potassium 691 mg
Total Carbohydrate 15.0 g
Dietary Fiber 1.5 g
Sugars 9.0 g
Protein 30 g

Dietary servings

Per Portion


Meat 1.3
Milk Alternative 0.5
Vegetables 1.9

Energy sources


Pygal10%407.5196105974962111.6769327703175969%408.526430612663277.983765017628121%326.8878564676805125.1489963608089110%69%21%CarbohydratesFatProtein
Recipe from: