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Healthy Eating Recipes: Greek-Style Flank Steak With Tangy Yogurt Sauce

02/22/2011 00:11:00 admin
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Lemon, garlic, and oregano bring out the flavors of this bold and flavorful Mediterranean dish

Recipe Source: Deliciously Healthy Dinners
  
Prep time Cook time Yields Serving Size
25 minutes 25 minutes 4 servings 3 oz steak, 1/2 C yogurt sauce

Ingredients

1 beef flank steak (12 oz)

For marinade:

1/4 C lemon juice 
1 Tbsp olive oil
2 tsp fresh oregano, rinsed, dried, and chopped (or 1/2 tsp dried)
1 Tbsp garlic, minced (about 2–3 cloves)

For yogurt sauce:

1 C cucumber, peeled, seeded, and chopped 
1 C nonfat plain yogurt 
2 Tbsp lemon juice 
1 Tbsp fresh dill, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp garlic, minced (about 2–3 cloves)
1/2 tsp salt

Nutrition Facts 

Calories 181
Total fat 7 g
Saturated fat 2 g
Cholesterol 36 mg
Sodium 364 mg
Total fiber 0 less than 1 g
Protein 21 g
Carbohydrates 9 g
Potassium 329 mg
 
Directions

1, For the marinade, combine lemon juice, olive oil, oregano, and garlic in a large bowl.
2, Lay steak in a flat container with sides and pour marinade over the steak.  Let the steak marinate for at least 20 minutes or up to 24 hours, turning several times.
3, Combine all the ingredients for the yogurt sauce.  Set yogurt sauce aside for at least 15 minutes to blend flavors. (Sauce can be prepared up to 1 hour in advance and refrigerated.)
4, Preheat oven broiler on high temperature, with the rack 3 inches from heat source. 
5, Broil steak for about 10 minutes on each side (to a minimum internal temperature of 145 ºF).  Let cool for 5 minutes before carving. 
6, Slice thinly across the grain into 12 slices (1 ounce each).*
7, Serve three slices of the steak with 1/2 cup yogurt sauce on the side.

Tip: Try serving in a sandwich with pita bread, lettuce, and tomato.
* For description of how to cut meat across the grain, see FAQs.

Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.
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