Barbecued Flank Steak with Roasted Vegetables and Corn

Gluten Free
Dairy Free
Health score
36%
Barbecued Flank Steak with Roasted Vegetables and Corn
40 min.
4
457kcal

Suggestions

Ingredients

  • cup cut-up asparagus spears fresh (1 inch lengths)
  • lb beef flank steak 
  •  ears corn on the cob 
  • Tbsp rosemary leaves dried
  • 0.3 cup 1/4 cup kraft zesty italian dressing italian kraft
  • lb new potatoes red cut in half
  • Tbsp soya sauce 

Equipment

  • frying pan
  • grill
  • aluminum foil
  • microwave

Directions

  1. Heat grill to medium-high heat.
  2. Pull husks back from each ear of corn, being careful to leave husks attached at bottom end of each ear.
  3. Remove silk from corn; discard. Re-wrap ears of corn with the husks.
  4. Add to large pan of cold water, making sure corn is completely covered with water.
  5. Let stand 10 min. Meanwhile, mix dressing and soy sauce.
  6. Pour 2 Tbsp. of the dressing mixture over steak in shallow dish; turn steak over.
  7. Let stand 10 min.
  8. Meanwhile, place potatoes in large microwaveable dish. Microwave on HIGH 10 min.
  9. Add asparagus; mix lightly.
  10. Add remaining dressing mixture and the rosemary; toss to evenly coat. Poke small holes in bottom of disposable aluminum foil pan.
  11. Add potato mixture.
  12. Place on grate of grill; surround with steak and corn.
  13. Grill 15 min. or until steak is cooked to medium doneness (160F) and vegetables are tender, turning steak and corn after 8 min. and stirring potato mixture frequently. (Corn husks will be blackened.)

Nutrition Facts

Calories457kcal
Protein28.61%
Fat19.85%
Carbs51.54%

Properties

Glycemic Index
50.19
Glycemic Load
29.38
Inflammation Score
-8
Nutrition Score
30.215652320696%

Flavonoids

Isorhamnetin
1.91mg
Kaempferol
2.28mg
Quercetin
6.27mg

Nutrients percent of daily need

Calories:457.47kcal
22.87%
Fat:10.36g
15.94%
Saturated Fat:3.21g
20.07%
Carbohydrates:60.56g
20.19%
Net Carbohydrates:52.64g
19.14%
Sugar:9.77g
10.86%
Cholesterol:68.04mg
22.68%
Sodium:736.88mg
32.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.61g
67.22%
Vitamin B6:1.51mg
75.55%
Vitamin C:53.24mg
64.53%
Vitamin B3:11.76mg
58.78%
Selenium:35.85µg
51.21%
Potassium:1691.47mg
48.33%
Phosphorus:470.34mg
47.03%
Zinc:5.67mg
37.81%
Fiber:7.92g
31.67%
Manganese:0.62mg
31.2%
Vitamin B1:0.46mg
30.87%
Magnesium:121.25mg
30.31%
Iron:5.19mg
28.86%
Folate:110.4µg
27.6%
Vitamin K:28.1µg
26.76%
Copper:0.46mg
22.96%
Vitamin B5:2.16mg
21.57%
Vitamin B2:0.32mg
18.64%
Vitamin B12:1.03µg
17.2%
Vitamin A:457.19IU
9.14%
Calcium:75.14mg
7.51%
Vitamin E:1.11mg
7.43%