Barbecued Flank Steak with Roasted Vegetables and Corn

Gluten Free
Dairy Free
Health score
2%
Barbecued Flank Steak with Roasted Vegetables and Corn
40 min.
40
46kcal

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

Calories46kcal
Protein28.61%
Fat19.85%
Carbs51.54%

Properties

Glycemic Index
5.02
Glycemic Load
2.94
Inflammation Score
-1
Nutrition Score
3.0217391122942%

Flavonoids

Isorhamnetin
0.19mg
Kaempferol
0.23mg
Quercetin
0.63mg

Nutrients percent of daily need

Calories:45.75kcal
2.29%
Fat:1.04g
1.59%
Saturated Fat:0.32g
2.01%
Carbohydrates:6.06g
2.02%
Net Carbohydrates:5.26g
1.91%
Sugar:0.98g
1.09%
Cholesterol:6.8mg
2.27%
Sodium:73.69mg
3.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.36g
6.72%
Vitamin B6:0.15mg
7.56%
Vitamin C:5.32mg
6.45%
Vitamin B3:1.18mg
5.88%
Selenium:3.58µg
5.12%
Potassium:169.15mg
4.83%
Phosphorus:47.03mg
4.7%
Zinc:0.57mg
3.78%
Fiber:0.79g
3.17%
Manganese:0.06mg
3.12%
Vitamin B1:0.05mg
3.09%
Magnesium:12.13mg
3.03%
Iron:0.52mg
2.89%
Folate:11.04µg
2.76%
Vitamin K:2.81µg
2.68%
Copper:0.05mg
2.3%
Vitamin B5:0.22mg
2.16%
Vitamin B2:0.03mg
1.86%
Vitamin B12:0.1µg
1.72%