Chili Rubbed Flank Steak With Onion Relish South Beach Diet Recipes

SOUTH BEACH MARINATED FLANK STEAK

Steps:

• Sliver 1/4 of the onion and set aside. Chop the rest of the onion. Mis it in a bowl with the vinegar, capers, oregano, and garlic. Combine 1/4 cup of this mixture with the slivered onions and set aside.
• Sprinkle both sides of the steak with teh salt and pepper; prick well with a fork. In a large zip-top bag, comvine the steak with the remaining onion mixture. Marinate for 1 hour to overnight.
• Heat the grill or broiler, positioning the oven brioler rack so that the meat on the rack in the pan is 4" fromt he heat source. Removethe meat from the marinade, and place on grill over direct heat or on an oven rack set in the broiler pan. Discard marinade. Grill or broil for 4-5 min per side for med rare. Let stand 5 min before slice.
• Place meat on a platter and pour the reserved onion mixture over the steak.

CHILE-RUBBED STEAK WITH CREAMED CORN

Steps:

• Preheat the broiler. Combine the chile powder, sugar and1 teaspoon each salt and pepper in a small bowl. Brush the steak all over with 1 tablespoon olive oil, then rub the spice blend on both sides. Transfer to a broiler pan; let sit 10 minutes.
• Meanwhile, heat the remaining 1 tablespoon olive oil in a medium saucepan over medium-high heat. Add the onion and peppers and cook, stirring occasionally, until the onion is translucent, about 4 minutes. Add the frozen corn; cook, stirring, 2 minutes. Reduce the heat to medium and add the evaporated milk. Cook until thick and creamy, about 7 minutes. Season with salt and pepper.
• Broil the steak 3 to 4 minutes per side for medium rare. Transfer to a cutting board and let sit 5 to 10 minutes, then slice against the grain. Serve the steak with the creamed corn; sprinkle with the scallions and serve with lime wedges.

CHILI RUBBED FLANK STEAK WITH ONION RELISH (SOUTH BEACH DIET)

Steps:

• Rub steak with 2 t. lime juice and 2 t. chili powder, then sprinkle with salt. Let sit while you prepare the relish.
• Combine onion, cilantro, remaining 5 t. of lime juice and 1/2 t. of chili powder.
• Broil or grill steak about 7 minutes (medium-rare) per side until desired doneness.
• Remove steak from heat and let sit at least 5 minutes (VERY IMPORTANT).
• Cut steak at an angle against the grain. Serve topped with onion relish.

SOUTH BEACH STEAK DIANE

Steps:

• Place each 3 oz piece of tenderloin between wax paper and pound with a mallet until the steak is about 1/2 inch thick.
• Pat meat with paper towel to dry; season with salt and pepper.
• In a large skillet, melt 3 Tbsp of the margarine and cook meat on medium to high heat for 2 minutes on each side.
• Remove the meat from skillet onto a plate and keep warm.
• In the same skillet, melt 2 Tbsp of margarine and saute the mushrooms, onion and garlic until veggies are semi-soft.
• Add the mustard powder and Worcestershire, mixing well.
• Add the meat to skillet and cook until meat is done to your liking.
• Remove the meat and keep warm; combine lemon juice and parsley in the skillet and cook until warmed.
• Pour sauce over the meat and garnish with chives; serve.

SOUTH BEACH BROILED FLANK STEAK

Steps:

• Place the steak in a 13"x9" glass baking dish. Combine the tomato juice, Worcestershire sauce, onion, lemon juice, garlic, pepper, and salt. Pour the mixture over the steak. Cover and refrigerate for 2 hours, turning once.
• Place the steak on the broiler rack and brush with the marinade. Broil 3" from heat for 5 minute Turn, brush with the marinade, and broil for 3 min til thermometer registers 145 for med-rare.
• To serve, cut diagonally across the grain into thin slices.

CHILI RUBBED FLANK STEAK

Steps:

• Place the garlic, cumin, and cilantro in a food processor and blend till coarsely chopped.
• Add the chilis(this will be quite spicy-use less if desired), olive oil, salt, and pepper and process until smooth.
• Rub the chili mixture onto the steak. Let the steak stand at room temperature 2-3 hours(or in the refrigerator overnight). If you refrigerate, allow the meat to come to room temperature before grilling.
• Grill over a hot falme for about 5 minutes per side for medium rare, a few minutes longer for well done. Enjoy!

CHILI-RUBBED FLANK STEAK WITH CABBAGE SALAD AND POLENTA ROUNDS

Steps:

• Heat broiler; set rack 4 inches from heat. In a large bowl, whisk vinegar and 3 teaspoons oil; add cabbage. Season with salt and pepper; toss to combine. Set aside.
• Cut polenta crosswise into 8 equal slices. Heat 1/4 cup oil in a large nonstick skillet over medium heat; add polenta slices and cook until golden on both sides, about 10 minutes per side. Transfer to a paper-towel-lined plate; season with salt.
• Combine chili powder, sugar, 1 teaspoon salt, and 1/4 teaspoon pepper. Place steak on a broiler-proof pan. Coat both sides with remaining teaspoon oil and spice mixture. Broil (without turning) about 10 minutes for medium-rare; let rest 5 minutes. Slice thinly; serve with cabbage salad and polenta rounds.