Summertime Flank Steak Salad
Disclosure: This post is sponsored by the Northeast Beef Promotion Initiative, a subcontractor to the Beef Checkoff. As always, all opinions are my own.
Summertime calls for sharing meals with family and friends, and enjoying all of the foods that the season has to offer. And since the warmer weather just screams grilling, a summertime flank steak salad is one of the best dishes to whip up when feeding a crowd.
Why flank steak?
When entertaining summertime guests, of course, it is important to focus on taste and serve dishes that are both delicious and pretty to look at. But if you are like me, you also prioritize including good-for-you ingredients in your dishes, making sure the meals you offer pack a punch in the nutrition department.
Adding lean beef, like flank steak, to salad recipes help elevate the nutrition content of the dish in a major way. Sure, you get the vitamins, minerals, and fiber from the fruits and veggies that are key players in many salad recipes. But the beef addition compliments the produce by providing nutrients that make this food deserve a prominent place on your plate.
A 3-oz serving of lean beef has about 170 calories on average and is a natural source of 10 essential nutrients like protein, B-vitamins, iron and zinc. And approximately half of beef’s fat is monounsaturated fat, the same heart-healthy fat found in olive oil.
When including lean beef in your diet, keep portion size in mind. A 3-oz serving of lean beef is about the size of a deck of cards.
There are more than 36 cuts of beef that meet government guidelines for lean. According to USDA, cooked, fresh meat is considered lean when it contains fewer than 10 grams of total fat, 4.5 grams or less of saturated fat and fewer than 95 mg of cholesterol per 100 grams (3 ½ oz) and per RACC (Reference Amount Customarily Consumed) which is 85 grams (3 oz) cooked.
If you are looking for a crowd-pleasing summertime salad that is packed with protein and chock-full of vitamins and minerals, this summertime flank steak salad will fit the bill. If you are ready to whip up one of the most delicious salads you have ever tasted, read on to snag the recipe.
Summertime Flank Steak Salad
Serves 4
Ingredients:
12 ounces flank steak
1/8 teaspoon salt and pepper
1 cup cornbread croutons (recipe provided below)
2 cups arugula
2 tablespoons jarred pickled onions
4 ounces pecan halves
2 cups red grapes (slice in half after measured)
4 ounces brie, cut into small wedges
1 cup sweet tea salad dressing (recipe provided below)
Instructions:
Preheat grill to medium-high.
Season steak with salt and pepper. Grill the steak, turning once, 4 to 6 minutes per side for medium. Transfer to a clean cutting board to rest for 5 minutes. Thinly slice against the grain.
Place arugula on serving platter. Top with croutons, pickled onions, pecan halves, red grapes, brie, and steak. Serve with sweet tea salad dressing (recipe provided below) or a balsamic vinaigrette.
Cornbread Croutons:
Ingredients:
1 cup day-old cornbread cubes (approx. 1 inch thick)
1 tablespoon olive oil
Pinch of salt and pepper
Instructions:
Preheat oven to 375°F. Place cornbread cubes, olive oil, salt, and pepper in a medium bowl. Very gently toss to coat. Place cornbread cubes on small baking sheet, making sure they are not touching each other. Bake 7 minutes, turn each cube, and then bake another 7 minutes, or until golden brown. Cool for at least 20 minutes before adding to the salad.
Sweet Tea Salad Dressing
Instructions:
¾ cup sweet tea
1.5 tablespoon cider vinegar
¼ teaspoon Dijon mustard
5 tablespoons olive oil
Salt and pepper, to taste
Instructions:
Whisk all ingredients in a small bowl, and serve.
Visit www.NortheastBeef.org for more recipe inspiration, nutrition info, cooking tips and more!