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Healthnotes Index:

Caribbean Flank Steak with Coconut Rice

Caribbean Flank Steak with Coconut Rice: Main Image

Quick Facts

Servings: 6
Prep Time: 6 hr.
Coconut rice is popular fare from the Caribbean to Asia. Here it brings a tropical touch to spicy flank steak.

Ingredients

  • 1 beef flank steak (about 1-1/2 pounds)
  • 1 can (8 ounces) crushed pineapple
  • Marinade1/4 cup fresh lime juice
  • 2 Tbs finely chopped fresh cilantro
  • 1 Tbs Caribbean jerk seasoning
  • Coconut Rice2 cups water
  • 1 cup uncooked brown rice
  • 3 Tbs shredded coconut, toasted
  • 2 Tbs sliced almonds, toasted
  • 1 Tbs finely chopped fresh cilantro

Directions

  • Drain pineapple, reserving 1/4 cup juice for Marinade; discard excess juice. Reserve crushed pineapple for Coconut Rice.
  • Combine marinade ingredients and reserved pineapple juice in small bowl. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
  • Prepare Coconut Rice. Combine water and rice in medium saucepan; bring to a boil. Reduce heat; cover and simmer 35 to 45 minutes or until rice is tender. Remove from heat. Stir in reserved pineapple, coconut, almonds and cilantro. Season with salt, as desired.
  • Meanwhile, remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 17 to 21 minutes (over medium heat on preheated gas grill, covered, 16 to 21 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Season with salt, as desired.
  • Carve steak across the grain into thin slices. Serve with rice.

Nutrition Facts

Calories 308
  Calories from Fat 85 (28%)
(14%)Total Fat 9g
(0%)Saturated Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
(14%)Cholesterol 42mg
(5%)Sodium 128mg
(0%)Potassium 0mg
Total Carbohydrate 27g
(5%)Dietary Fiber 1g
Sugars 0g
Sugar Alcohols 0g
(52%)Protein 26g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.



 
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