Steak with Yogurt Sauce

Steak with Yogurt Sauce

 

greek-style flank steak with tangy yogurt sauce

Prep time: 25 minutes
Cook time: 25 minutes

lemon, garlic, and oregano bring out the flavors of this bold and flavorful Mediterranean dish
1 beef flank steak (12 oz)
For marinade:
¼ C lemon juice
1 Tbsp olive oil
2 tsp fresh oregano, rinsed, dried,
and chopped (or ½ 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)
½ tsp salt

Steak with Yogurt Sauce
Steak with Yogurt Sauce

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 ½ 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 in appendix C (on page 135).
yield:
4 servings
serving size:
3 oz steak, ½ C yogurt sauce
each serving provides:
calories 181
total fat 7 g
saturated fat 2 g
cholesterol 36 mg
sodium 364 mg
total fiber less than 1 g
protein 21 g
carbohydrates 9 g
potassium 329 mg

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steak with tangy yogurt sauce

steak with
tangy yogurt sauce

greek-style flank steak with
tangy yogurt sauce

Prep time: 25 minutes
Cook time: 25 minutes

lemon, garlic, and oregano bring out the flavors of this bold and flavorful Mediterranean dish

steak with tangy yogurt sauce
steak with tangy yogurt sauce

 

1 beef flank steak (12 oz)
For marinade:
¼ C lemon juice
1 Tbsp olive oil
2 tsp fresh oregano, rinsed, dried,
and chopped (or ½ 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)
½ tsp salt
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 ½ cup yogurt
sauce on the side.
Tip: Try serving in a sandwich with pita bread, lettuce, and tomato.

yield:
4 servings
serving size:
3 oz steak, ½ C yogurt sauce
each serving provides:
calories 181
total fat 7 g
saturated fat 2 g
cholesterol 36 mg
sodium 364 mg
total fiber less than 1 g
protein 21 g
carbohydrates 9 g
potassium 329 mg

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beef tenderloin with pineapple salsa

beef tenderloin with pineapple salsa

cocoa-spiced beef tenderloin with
pineapple salsa

Prep time: 20 minutes
Cook time: 20 minutes

beef tenderloin with pineapple salsa
beef tenderloin with pineapple salsa

Latin American flavors come alive in this festive beef dish with fruity salsa
½ Tbsp vegetable oil
1 beef tenderloin roast (16 oz)
For salsa:
½ C canned diced pineapple, in fruit
juice, chopped into small pieces
¼ C red onion, minced
2 tsp fresh cilantro, rinsed, dried,
and chopped (or substitute
¼ tsp dried coriander)
1 Tbsp lemon juice
For seasoning:
1 tsp ground black pepper
1 tsp ground coriander
1 Tbsp ground cinnamon
¼ tsp ground allspice
1 Tbsp cocoa powder (unsweetened)
2 tsp chili powder
¼ tsp salt

1 Preheat oven to 375 ºF.

2 For the salsa, combine all ingredients and toss well.
Let sit for 10–15 minutes to marinate while preparing
the seasoning and cooking the meat.

3 For the beef tenderloin seasoning, combine all
ingredients. Lightly oil the tenderloin and spread an
even layer of the dry seasoning over the entire roast.

4 Place the seasoned roast on a roasting or broiling pan
and roast for 10–15 minutes (to a minimum internal
temperature of 145 ºF). Let cool for 5 minutes
before carving into 16 slices (1 ounce each).

5 Serve four slices of the tenderloin with ¼ cup salsa
on the side.

 

Tip: Delicious with a side of rice and Grilled Romaine Lettuce With Caesar Dressing yield:
4 servings
serving size:
4 oz tenderloin roast, ¼ C salsa
each serving provides:
calories 215
total fat 9 g
saturated fat 3 g
cholesterol 67 mg
sodium 226 mg
total fiber 2 g
protein 25 g
carbohydrates 9 g
potassium 451 mg

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