From: Jackie Mills, MS, RD, Cooking Light, JANUARY 2008
Let the steak stand while you heat the topping. Fill out the meal
with orzo, and garnish with fresh cilantro sprigs, if desired.
Yield: 4 servings
Serving size: 3 ounces meat and about 1/3 cup topping
1 1/4 tsp ground cumin, divided
3/4 tsp salt, divided
1/8 tsp ground red pepper
1 (1-lb) flank steak, trimmed
Cooking spray
1 tsp olive oil
1 tsp bottled minced garlic
1 jalapeno pepper, seeded and minced (about 1 Tbsp)
2 cups grape or cherry tomatoes, halved
1/4 cup chopped fresh cilantro
Preheat broiler.
Combine 1 teaspoon cumin, 1/2 teaspoon salt, and red pepper; sprinkle
evenly over steak. Place steak on a broiler pan coated with cooking
spray; broil 10 minutes or until desired degree of doneness, turning
once. Cut steak diagonally across grain into thin slices.
Heat oil in a large nonstick skillet over medium heat. Add garlic and
jalapeno to pan; cook 1 minute. Add remaining 1/4 teaspoon cumin,
remaining 1/4 teaspoon salt, and tomatoes to pan; cook 3 minutes or
until tomatoes begin to soften. Remove from heat; stir in cilantro.
Serve tomato topping with steak.
Yield: 4 servings
Serving size: 3 ounces meat and about 1/3 cup topping
Nutrition per Serving:
194 Calories, 37% from fat, 7.9g Fat, 2.5g Sat, 3.1g Mono, 0.5g Poly,
25.3g Protein, 4.3g Carbs, 1.2g Fiber, 37mg Cholesterol,
2.4mg Iron, 514mg Sodium, 38mg Calcium
