To add lots of flavor and no fat to meats, rub them with a spice rub. Make the rub mild to extra-spicy, depending on the level of heat you like best. Use leftovers from this recipe for Flank Steak Burritos (page 186) or Cook’s-Choice Fried Rice (page 210).

　　

Ingredients

serves 4, 3 ounces beef per serving (plus 6 ounces beef reserved)

　　Cooking spray

　　

Rub

2 tablespoons chili powder

　　2 teaspoons ground cumin

　　1 teaspoon dried oregano, crumbled

　　1/2 teaspoon salt

　　1/2 teaspoon sugar

　　1/4 to 1 teaspoon cayenne

　　1 medium lime, halved

　　1 2-pound flank steak, all visible fat discarded

　　

Step 1

Lightly spray a grill rack or broiler rack and pan with cooking spray. Preheat the grill on high or preheat the broiler.

　　

Step 2

In a small bowl, stir together the rub ingredients.

　　

Step 3

Squeeze the lime over both sides of the steak. Rub into the steak. Spoon the rub mixture all over both sides. Using your fingertips, lightly press the rub so it adheres.

　　

Step 4

Grill the steak or broil 5 to 6 inches from the heat until the desired doneness, about 5 minutes on each side for medium-rare to 15 minutes on each side for well-done. Refrigerate one-fourth of the steak (6 ounces) in an airtight container for use in Flank Steak Burritos or Cook’s-Choice Fried Rice. Cut the remaining steak diagonally across the grain into thin slices.

　　

Cook’s Tip on Grilling or Broiling

Step 5

Timing your grilling or broiling can be tricky. Different grills and broilers give off different amounts of heat, and the distance from the heat affects how quickly the meat cooks, as does whether the meat is chilled. Of course, the thickness of the cut also makes a difference. Watch your meat, and cut into the center to check for doneness.

　　

Cook’s Tip on Cutting Meat

Step 6

As a rule of thumb, you’ll have tenderer meat if you cut it across the grain. Look at the lines that run in one direction (the grain), and cut diagonally across those lines.

　　

nutrition information

Step 7

(Per Serving)

　　

Step 8

Calories: 172

　　

Step 9

Total Fat: 7.0g

　　

Step 10

Saturated: 3.0g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 0.5g

　　

Step 13

Monounsaturated: 3.0g

　　

Step 14

Cholesterol: 48mg

　　

Step 15

Sodium: 189mg

　　

Step 16

Carbohydrates: 2g

　　

Step 17

Fiber: 1g

　　

Step 18

Sugars: 1g

　　

Step 19

Protein: 24g

　　

Step 20

Dietary Exchanges

　　

Step 21

3 Lean Meat

　　American Heart Association Quick & Easy Meals