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Diabetes Forecast

The Healthy Living Magazine

Flank Steak With Quinoa Pilaf

Per Serving

Flank Steak With Quinoa Pilaf

Makes: 8 servings
Serving Size: 2 oz steak, 2/3 cup quinoa
Calories 265
Fat 9 g
Saturated Fat 2.4 g
Trans Fat 0 g
Carbohydrate 27 g
Fiber 3 g
Sugars 7 g
Cholesterol 40 mg
Sodium 175 mg
Potassium 510 mg
Protein 20 g
Phosphorus 280 mg
Choices: Starch 1, Carbohydrate 0.5, Lean Protein 2, Fat 1
  • Makes: 8 servings
  • Serving Size: 2 oz steak, 2/3 cup quinoa
  • Preparation Time: 15 minutes
  • Cooking Time: 35 minutes

Ingredients

1 Tbsp. olive oil
1 med. onion, chopped
1 1/4 cups quinoa, rinsed for 1 minute under cold running water
2 1/4 cups low-sodium, fat-free chicken broth
1 1/4 lbs. flank steak, trimmed of visible fat
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1/4 cup coarsely chopped raw cashews
1/3 cup golden raisins or dried currants
1 tsp. grated fresh lemon zest
2 Tbsp. fresh minced parsley
1/2 cup finely chopped red bell pepper

Directions

  1. In a large sauté pan over medium heat, heat the oil. Add the onion and sauté for 6 to 7 minutes, until lightly browned. Add the quinoa and toast for 1 minute. Pour in the broth, cover, and bring to boiling.
  2. Reduce the heat to low, cover, and simmer the quinoa for 15 to 20 minutes, until almost all of the liquid is absorbed.
  3. Meanwhile, preheat the oven broiler to high. Rub both sides of the flank steak with the salt and black pepper. Make 3 diagonal slashes with a knife about a quarter of the way through the steak. This helps prevents the steak from curling when cooking. Cover a broiler pan with aluminum foil. Broil the steak 4 to 5 inches from the heat source for 5 to 7 minutes per side. Remove the steak from the oven; cover to keep warm.
  4. In a small, dry skillet over medium heat, toast the cashew pieces until lightly browned. Add the raisins and lemon zest to the quinoa. Remove the saucepan from the heat and let the quinoa mixture stand for 5 minutes. Add the cashews and parsley; toss gently.
  5. To serve, scoop 2/3 cup of the quinoa pilaf on each plate. Carve the flank steak into thin slices and fan over the quinoa pilaf. Garnish with the red bell pepper.
 
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