Rubbed Flank Steak
Source: Spice it up! Summer 2013

  • Serves 6
  • Preparation Time: 30 minutes
  • Cooking Time: 20 minutes
  • 400°F

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Ingredients

Adjust Servings:
1.3 lb (600g) flank steak
Spice Rub:
2 tablespoons instant coffee
1/2 tablespoon chili powder
1 tablespoon paprika
1/2 tablespoon garlic powder
1/2 tablespoon cumin
1/2 tablespoon brown sugar
1/2 teaspoon ground black pepper
1/2 teaspoon coriander
Grilled Vegetables:
2 small red peppers cored and chopped
1 red onion peeled and chopped
2 garlic cloves, minced
2 small zucchini washed and sliced
12 white mushrooms
2 tablespoons extra virgin olive oil
1 tablespoon fresh rosemary chopped
1 teaspoon ground black pepper

Nutrient Analysis

PER SERVING:

1/6 of recipe


RENAL EXCHANGE:

3 Protein + 2 Vegetable


Calories
252Kcal
Protein
24g
Carbohydrates
10g
Fibre
2.2g
Total Fat
13g
Saturated Fat
4g
Cholesterol
47mg
Sodium
79mg
Potassium
726mg
Phosphorus
276mg

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Rubbed Flank Steak:
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Ingredients

  • Spice Rub:

  • Grilled Vegetables:

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Preparation

1
Done

Make spice rub by blending coffee and all spices together. You will need 2-4 tablespoons of rub for 1.3 lb of steak. Keep any extra spice rub (must not have touched the meat) in a jar with a lid for up to 3 months.

2
Done

Remove flank steak from the refrigerator at least 30 minutes before grilling to allow it to reach room temperature. This will allow for a more accurate cooking doneness. Apply the spice rub.

3
Done

Toss vegetables with the olive oil, rosemary and pepper on a large piece of aluminum foil. Seal the vegetables in the foil by making a pouch.

4
Done

Using the BBQ:
Preheat barbecue to medium-high heat. Grill the vegetables in the pouch for 15-20 minutes.

Flank steak is a lean cut of meat and is best served medium rare. Mechanically tenderized meat, such as flank steak, must be cooked until an internal temperature of 160° F is reached. Grill steak for approximately 4 minutes per side.

Using the Stove:
Preheat the oven to 400°F. Grill the vegetables in the pouch for 15-20 minutes. You can also grill the vegetables uncovered on a baking sheet.

For the steak, heat grill pan to medium-high and add 1 tablespoon of oil. Fry approximately 4 minutes per side.

5
Done

When the steak is ready, allow the meat to rest for at least 5 minutes before slicing. By resting the meat, you ensure that the juices don't run out of the steak when sliced. Slice steak against the grain and serve with the vegetables.

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Source: Spice it up! ISSN 1918-302X Spice it up!
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