Pan-Grilled Flank Steak with Chermoula

Gluten Free
Dairy Free
Very Healthy
Health score
65%
Pan-Grilled Flank Steak with Chermoula
45 min.
6
189kcal

Suggestions


Indulge in the vibrant flavors of our Pan-Grilled Flank Steak with Chermoula, a dish that perfectly balances health and taste. This gluten-free and dairy-free recipe is not only very healthy but also a feast for the senses, making it an ideal choice for lunch or dinner. With just 45 minutes of preparation, you can serve a delightful meal for six that boasts only 189 calories per serving.

The star of this dish is the flank steak, known for its rich flavor and tenderness when cooked to perfection. Paired with a zesty chermoula sauce, made from fresh herbs like cilantro and parsley, along with aromatic spices such as cumin and paprika, this recipe elevates the humble steak to gourmet status. The vibrant green sauce not only adds a burst of color to your plate but also infuses the meat with a refreshing tang that will leave your taste buds dancing.

Whether you're hosting a dinner party or simply looking to enjoy a healthy meal at home, this Pan-Grilled Flank Steak with Chermoula is sure to impress. Plus, with a caloric breakdown that highlights a high protein content, you can savor every bite without the guilt. Pair it with a soft, fruit-driven red wine to complement the spices, and you have a winning combination that will make any meal memorable.

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoon olive oil extravirgin
  • 1.5 pound flank steak trimmed
  • cup cilantro leaves fresh
  • cup parsley fresh
  •  garlic clove peeled
  • 0.5 teaspoon ground coriander 
  • teaspoon ground cumin 
  • 0.3 teaspoon ground pepper red
  • tablespoons beef broth 
  • tablespoons juice of lime fresh
  • tablespoon paprika 
  • 0.3 teaspoon salt 

Equipment

  • food processor
  • bowl
  • frying pan
  • grill pan

Directions

  1. To prepare sauce, place the first 11 ingredients in a food processor; process until finely chopped, scraping sides of bowl occasionally.
  2. To prepare steak, sprinkle steak with 1/4 teaspoon salt and black pepper.
  3. Heat a cast-iron grill pan over high heat. Coat pan with cooking spray. Cook steak 4 minutes; turn and look for red beads forming on the surface to indicate the steak is approaching medium rare. Cook 4 minutes or until desired degree of doneness.
  4. Let rest 5 minutes.
  5. Cut steak diagonally across the grain into thin slices.
  6. Serve with sauce.
  7. Wine Note: As far as wine is concerned, flank steak is a pretty easygoing partner--many red wines would work well--but the chermoula is a different story. Garlic, lime, paprika, cumin, cilantro, and coriander are all dominant seasonings that make this dish sizzle. But they can also make wine fizzle. Best bet: a soft, thick, fruit-driven red that will act to "cushion" all the spice. Try Geyser Peak's 2001 Shiraz from Sonoma County, California ($18). -Karen MacNeil

Nutrition Facts

Calories189kcal
Protein54.12%
Fat40.59%
Carbs5.29%

Properties

Glycemic Index
29.67
Glycemic Load
0.25
Inflammation Score
-8
Nutrition Score
19.45391298377%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.02mg
Apigenin
21.55mg
Luteolin
0.11mg
Kaempferol
0.15mg
Myricetin
1.5mg
Quercetin
1.48mg

Nutrients percent of daily need

Calories:188.91kcal
9.45%
Fat:8.38g
12.89%
Saturated Fat:2.72g
17.03%
Carbohydrates:2.45g
0.82%
Net Carbohydrates:1.45g
0.53%
Sugar:0.34g
0.38%
Cholesterol:68.04mg
22.68%
Sodium:179.15mg
7.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.13g
50.25%
Vitamin K:176.24µg
167.85%
Selenium:33.78µg
48.26%
Vitamin B6:0.74mg
37.1%
Vitamin B3:7.38mg
36.9%
Vitamin A:1638.93IU
32.78%
Zinc:4.56mg
30.38%
Phosphorus:244.76mg
24.48%
Vitamin C:15.97mg
19.35%
Vitamin B12:1.03µg
17.2%
Iron:2.96mg
16.44%
Potassium:518.13mg
14.8%
Vitamin B2:0.16mg
9.6%
Magnesium:35.41mg
8.85%
Folate:32.83µg
8.21%
Vitamin B5:0.81mg
8.12%
Vitamin E:1.19mg
7.96%
Vitamin B1:0.1mg
6.8%
Copper:0.12mg
6.12%
Manganese:0.1mg
5.14%
Calcium:49.44mg
4.94%
Fiber:1g
4.01%
Source:My Recipes