|Preparation Time||10 Minutes|
|Cook Time||15 Minutes|
|Total Time||25 Minutes|
|Main Ingredient||Steak; Corn|
|Category||Meat; Rice & Grain|
|Cook Method||Grilling; Pan Searing; Sautï¿½ing|
|Diet||Low Calorie; Low Cholesterol; Gluten Free; Heart Healthy; High Protein; High Fiber|
3 cups fresh corn kernels (cut from 4 or 5 ears of corn) or frozen corn kernels, thawed
1/2 cup vegetable stock or broth
2 tablespoons fresh lime juice
2 tablespoons chopped red bell pepper
2 tablespoons extra virgin olive oil
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 cup chopped cilantro (fresh coriander leaves)
1 tablespoon ground cumin
2 teaspoons dried oregano
1/4 teaspoon red pepper flakes
3/4 pound (12 ounces) flank steak
1 large head romaine lettuce, trimmed and torn into bite-sized pieces
4 cups cherry tomatoes, halved
3/4 cup thinly sliced red onion
1 1/2 cups cooked black beans
Add the corn to a large cast iron or heavy nonstick frying pan and cook over medium-high heat for 4-5 minutes, stirring often, until the corn begins to brown. Remove from the heat and set aside.
Add the stock, lime juice, bell pepper and one cup of the roasted corn to a food processor and pulse to puree. Then add the olive oil, 1/2 teaspoon of the salt, 1/4 teaspoon of the black pepper, and the cilantro and pulse to blend, then set aside.
In a charcoal grill or preheat a gas grill or broiler, prepare a hot fire. With cooking spray, lightly coat the grill rack or broiler pan, away from the heat source. Position the cooking rack 4-6 inches from the heat source.
Mix the cumin, oregano, red pepper flakes, and the remaining 1/2 teaspoon of salt and 1/4 teaspoon of black pepper together in a small bowl. Rub the mixture on both sides of the steak, then place on the grill rack or broiler pan. Grill or broil, 4-5 minutes on each side, until browned, turning once. To check for doneness (medium doneness is 160 degrees F if using a meat thermometer), cut into the center of the steak. After the steak is done cooking, let stand for 5 minutes. Cut the steak across the grain into thin slices and then cut the slices into two inch long pieces.
Mix the lettuce, tomatoes, onion, black beans, and remaining roasted corn together in a large bowl, add the vinaigrette, and toss gently to mix well. In individual plates, divide the salad, top each with the grilled steak slices, and serve.
Calories: 309 cal
Total fat: 11g
Saturated fat: 3g
Monounsaturated fat: 6g