63
Protein-Packed DinnersSheet Pan Flank Steak
with Salsa Verde
HANDS-ON 1 0 M I N.
TOTAL 20 MIN.
Italian salsa verde, a savory combo of
olive oil, parsley, capers, and crushed
red pepper, perks up this simple main
dish that has only 3 grams of natural
sugar and no added sugars.
1 (1-lb.) flank steak, trimmed
1 tsp. kosher salt, divided
(^3) ⁄ 4 tsp. black pepper, divided
6 Tbsp. extra-virgin olive oil,
divided
1 lb. broccoli heads, cut into florets
with stem attached
1 red onion, cut into wedges
(^1) ⁄ 4 cup chopped fresh flat-leaf
parsley
3 Tbsp. red wine vinegar
11 ⁄ 2 Tbsp. chopped fresh oregano
1 Tbsp. capers, chopped
(^1) ⁄ 4 tsp. crushed red pepper
- Preheat broiler with oven rack in top
position. Place a rimmed baking sheet
in oven (do not remove pan while oven
preheats). - Sprinkle steak with^1 ⁄ 2 teaspoon salt
and^1 ⁄ 2 teaspoon black pepper. Carefully
remove pan from oven; add 1
tablespoon oil to pan, tilting pan to coat.
Add steak to pan; broil 5 minutes.
Remove pan from oven; turn steak over.
Add 1 tablespoon oil to pan around
steak. Arrange broccoli and onion
evenly around steak; sprinkle
vegetables with^1 ⁄ 4 teaspoon salt and
remaining^1 ⁄ 4 teaspoon black pepper.
Return pan to oven; broil until a
thermometer inserted in steak registers
140°F, about 5 minutes. Place steak on a
cutting board. Continue to broil
vegetables until tender and lightly
charred, about 5 minutes. - Whisk together remaining^1 ⁄ 4 teaspoon
salt, remaining^1 ⁄ 4 cup oil, parsley,
vinegar, oregano, capers, and red
pepper in a bowl. Cut steak against the
grain into thin slices. Spoon parsley
mixture evenly over steak. Serve with
vegetable mixture.
SERVES 4 (serving size: 3 oz. steak and about 1^1 ⁄ 2
cups vegetables); CALORIES 406; FAT 27g (sat
5g, unsat 21g); PROTEIN 28g; CARB 11g; FIBER
4g; SUGARS 3g (added sugars 0g); SODIUM
635mg; CALC 10% DV; POTASSIUM 23% DV
Because flank steak
is so lean, it can
be dry and tough if
overcooked or sliced
too thickly. Cook it to
no more than medium
and slice thinly
against the grain.