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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"All I eat are vegetarians - except for the occasional mountain lion steak."
-Ted Nugent, Carnivore

The refrigerator light goes on...

This is about as quick and easy as it gets. It is the perfect cookout recipe for the grill, but it's best to marinate the beef in the sauce for at least a few hours first.

Flank Steak

Flank steak is one of my favorite cuts and has only about six grams of fat in each serving. It is less tender than some cuts because it comes form an area that gets more muscular action, but marinated and cooked quickly over high heat it makes for a truly succulent steak. Flank steak also works well in stews because it tenderizes quickly during the stewing process.

4 ounces lean beef flank steak = 158 calories, 6 g fat, 2 g sat fat, 2 g mono fat, 24 g protein, 0 g carbohydrates, 62 mg sodium, 37 mg cholesterol, Vitamin K 1 mcg


 

Cowboy Steak



Servings = 2 | Serving size =4 ounces steak with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Leftovers make great sandwiches or topping for salads.

Serve with Cowboy Pinto Beans

AND

Serve with Roasted Acorn Squash or Parmesan Squash. or Maple Sweetened Collard Greens or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version

1 tsp paprika
1/2 tsp cumin
1/2 tsp dried oregano
1 tsp chili powder
1/8 tsp cayenne pepper
1 tsp sugar
1/4 tsp salt
fresh ground black pepper (to taste)
1 Tbsp canola or olive oil
2 4 ounce flank steaks

Place a skillet in the oven and preheat oven to 425 degrees.

In a small bowl, mix together the paprika, cumin, oregano, chili powder, cayenne, sugar, salt, pepper and oil.

When ready to cook, spread 1/4 of the sauce on one side of the steaks. Place the steaks in the hot pan with the sauce side down. Spread the remaining sauce on the top of the steaks.

Cook on the first side for about 7 to 8 minutes. Turn and cook another 5 7 minutes. Serve.

Nutrition Facts

Serving size = 4 ounces steak with sauce

Servings = 2

.

Amount Per Serving

Calories 244 Calories from Fat 127
  % Daily Value
Total Fat 14g 22%
    Saturated Fat 4g 20%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 47mg 16%
Sodium 369mg 15%
Total Carbohydrates 4g 1%
    Dietary Fiber 1g 4%
    Sugars 2g  
Protein 25g  
Vitamin A 19% Vitamin C 3%
Calcium 5% Iron 15%
Vitamin K 9 mcg Potassium 444 mg
Magnesium 32 mg