Adobo Flank Steak with Summer Corn-and-Tomato Relish

Gluten Free
Dairy Free
Health score
21%
Adobo Flank Steak with Summer Corn-and-Tomato Relish
45 min.
5
276kcal

Suggestions

Ingredients

  • teaspoon peppercorns black
  • teaspoons brown sugar 
  • ounce chipotle chiles in adobo sauce canned
  • teaspoon cumin seeds 
  • 1.3 pound flank steak trimmed
  • cups corn kernels fresh ( 4 ears)
  • tablespoon thyme leaves fresh
  •  garlic clove peeled
  • 0.8 teaspoon kosher salt 
  • tablespoon olive oil extra-virgin
  • 0.3 cup bottled roasted bell peppers red chopped
  • tablespoons sherry vinegar 
  • cup tomatoes seeded chopped

Equipment

  • frying pan
  • blender
  • grill
  • broiler
  • ziploc bags
  • broiler pan

Directions

  1. To prepare steak, cook the first 3 ingredients in a small nonstick skillet over medium heat for 45 seconds or until toasted.
  2. Place the peppercorn mixture in a spice or coffee grinder; process until finely ground.
  3. Remove 1 chile from can; reserve remaining chiles and sauce for another use.
  4. Place peppercorn mixture, chile, 2 tablespoons vinegar, and the next 4 ingredients (vinegar through garlic) in a blender; process until smooth, scraping sides occasionally.
  5. Combine vinegar mixture and steak in a large zip-top plastic bag; seal and marinate in refrigerator 24 hours.
  6. Remove from bag; discard marinade.
  7. Prepare grill or broiler.
  8. Place steak on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until desired degree of doneness.
  9. Cut steak diagonally across the grain into thin slices.
  10. To prepare the relish, heat a large nonstick skillet coated with cooking spray over medium-high heat.
  11. Add corn; saut 5 minutes or until lightly browned.
  12. Remove from heat; stir in tomato and remaining ingredients except thyme leaves.
  13. Garnish with thyme, if desired.

Nutrition Facts

Calories276kcal
Protein38.35%
Fat30.51%
Carbs31.14%

Properties

Glycemic Index
30
Glycemic Load
0.54
Inflammation Score
-9
Nutrition Score
17.440434953441%

Flavonoids

Naringenin
0.2mg
Apigenin
0.04mg
Luteolin
0.64mg
Kaempferol
0.03mg
Myricetin
0.05mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:276.31kcal
13.82%
Fat:9.48g
14.58%
Saturated Fat:2.96g
18.52%
Carbohydrates:21.76g
7.25%
Net Carbohydrates:15.72g
5.72%
Sugar:8.63g
9.59%
Cholesterol:68.04mg
22.68%
Sodium:517.4mg
22.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.8g
53.6%
Selenium:33.99µg
48.56%
Vitamin B3:8.36mg
41.82%
Vitamin B6:0.79mg
39.68%
Zinc:4.74mg
31.59%
Phosphorus:295.57mg
29.56%
Fiber:6.04g
24.18%
Iron:3.8mg
21.11%
Potassium:658.48mg
18.81%
Vitamin B12:1.03µg
17.2%
Vitamin C:13.77mg
16.69%
Manganese:0.32mg
15.83%
Magnesium:56.21mg
14.05%
Vitamin B1:0.19mg
12.64%
Vitamin B5:1.18mg
11.83%
Folate:45.55µg
11.39%
Vitamin B2:0.18mg
10.6%
Vitamin A:471.54IU
9.43%
Copper:0.17mg
8.36%
Vitamin K:7.05µg
6.71%
Vitamin E:0.96mg
6.38%
Calcium:47.13mg
4.71%
Source:My Recipes