Grilled Flank Steak with Corn, Tomato and Asparagus Salad

Gluten Free
Health score
24%
Grilled Flank Steak with Corn, Tomato and Asparagus Salad
45 min.
4
439kcal

Suggestions


Indulge in the vibrant flavors of summer with our Grilled Flank Steak with Corn, Tomato, and Asparagus Salad. This gluten-free dish is not only a feast for the eyes but also a delightful treat for your taste buds. Perfectly grilled flank steak, marinated in a rich blend of red wine, Dijon mustard, and aromatic herbs, offers a succulent centerpiece that is sure to impress at any lunch or dinner gathering.

The accompanying salad bursts with freshness, featuring sweet cherry tomatoes, tender asparagus, and juicy corn, all tossed together with fragrant basil and a tangy cider vinegar dressing. Each bite is a harmonious blend of textures and flavors, making it a refreshing complement to the hearty steak.

Ready in just 45 minutes, this recipe is ideal for busy weeknights or leisurely weekend meals. With a caloric breakdown that balances protein, fat, and carbohydrates, you can enjoy this dish guilt-free. Whether you're hosting a dinner party or simply treating yourself to a delicious meal, our Grilled Flank Steak with Corn, Tomato, and Asparagus Salad is sure to become a favorite in your culinary repertoire. Get ready to savor the taste of summer on your plate!

Ingredients

  • ounces asparagus thin
  •  basil leaves shredded finely
  • 1.5 cups cherry tomatoes sweet quartered
  • tablespoons cider vinegar 
  •  regular corn 
  • 0.3 cup brown sugar dark packed
  • 0.5 cup dijon mustard 
  • 1.5 cups cooking wine dry red
  • pound flank steak 
  • tablespoons flat-leaf parsley chopped
  •  garlic crushed peeled
  • tablespoon honey 
  • servings kosher salt and pepper freshly ground
  • tablespoon olive oil extra-virgin
  •  shallots coarsely chopped
  • 0.3  onion sweet such as walla walla thinly sliced
  • tablespoon thyme leaves chopped
  • tablespoon butter unsalted
  • ounces a scant dried fresh boiling cleaned halved for 10 minutes

Equipment

  • bowl
  • frying pan
  • paper towels
  • whisk
  • grill
  • glass baking pan

Directions

  1. In a large glass baking dish, whisk the red wine, mustard, brown sugar, garlic, shallots, parsley, thyme, 1 tablespoon of salt and 1 teaspoon of pepper.
  2. Add the steak and turn to coat.
  3. Let stand at room temperature for 2 hours or refrigerate for up to 8 hours.
  4. Meanwhile, in a medium bowl, whisk the cider vinegar and honey.
  5. Add the tomatoes and onion and toss.
  6. Let stand for 1 hour.
  7. Light a grill. Coat the asparagus and corn with olive oil and season with salt and pepper. Grill over moderately high heat, turning occasionally, until tender and browned in spots, about 3 minutes for the asparagus and 6 minutes for the corn.
  8. Transfer to a work surface; when cool enough to handle, cut the asparagus into pieces and cut the corn from the cobs.
  9. Add the asparagus, corn and basil to the tomatoes and toss.
  10. Remove the steak from the marinade and pat dry with paper towels; season lightly with salt and pepper. Grill the steak, turning once, until medium-rare, about 10 minutes total.
  11. Transfer the steak to a work surface and let rest for 10 minutes.
  12. Meanwhile, in a skillet, melt the butter.
  13. Add the morels and cook over moderately high heat until browned, about 3 minutes. Season with salt and pepper.
  14. Thinly slice the steak against the grain and transfer to plates. Season the tomato salad with salt and pepper and spoon alongside the steak. Top the steak with the morels and serve.

Nutrition Facts

Calories439kcal
Protein31.15%
Fat31.89%
Carbs36.96%

Properties

Glycemic Index
112.69
Glycemic Load
4.42
Inflammation Score
-10
Nutrition Score
28.932173977727%

Flavonoids

Petunidin
2.99mg
Delphinidin
3.76mg
Malvidin
23.62mg
Peonidin
1.66mg
Catechin
6.93mg
Epicatechin
9.59mg
Epigallocatechin 3-gallate
0.02mg
Apigenin
4.36mg
Luteolin
0.86mg
Isorhamnetin
2.44mg
Kaempferol
0.89mg
Myricetin
0.89mg
Quercetin
9.97mg

Nutrients percent of daily need

Calories:438.77kcal
21.94%
Fat:13.54g
20.83%
Saturated Fat:4.78g
29.9%
Carbohydrates:35.31g
11.77%
Net Carbohydrates:30.24g
11%
Sugar:23.18g
25.76%
Cholesterol:75.56mg
25.19%
Sodium:623.31mg
27.1%
Alcohol:9.45g
100%
Alcohol %:2.61%
100%
Protein:29.75g
59.5%
Selenium:47.66µg
68.09%
Vitamin K:59.04µg
56.23%
Iron:9.7mg
53.88%
Vitamin B6:1.03mg
51.54%
Vitamin B3:9.11mg
45.54%
Phosphorus:414.89mg
41.49%
Zinc:5.97mg
39.79%
Manganese:0.76mg
38.09%
Vitamin C:25.23mg
30.59%
Copper:0.56mg
28.24%
Potassium:979.16mg
27.98%
Fiber:5.07g
20.27%
Vitamin B2:0.34mg
19.94%
Vitamin A:990.36IU
19.81%
Vitamin B1:0.29mg
19.06%
Magnesium:72.36mg
18.09%
Vitamin B12:1.04µg
17.3%
Folate:66.14µg
16.53%
Vitamin D:2.22µg
14.81%
Vitamin B5:1.34mg
13.4%
Calcium:124.17mg
12.42%
Vitamin E:1.85mg
12.35%
Source:My Recipes