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 Savory Flank Steak with Parmesan Rice

Low Fat

Savory Flank Steak with Parmesan Rice

recipes:
  • 30 - 45 MIN
  • Stovetop
  • Family-Friendly
  • Low Fat
  • Low Calorie
  • Steak
  • Flavor Infusions
 Savory Flank Steak with Parmesan Rice
  • Servings
    4 - 6
  • Prep
    15m
  • Cook
    30m
  • Total
    45m
  • Juicy

    Juicy

About This Dish

Once you taste this recipe, it may become your favorite “comfort food.” That’s because the richly flavored marinade—made with red wine vinegar and Worcestershire sauce—adds deliciousness to savory flank steak. And it’s all served with potatoes and flavor-infused rice.

Ingredients

    Marinade:
  • 1/3 cup red wine vinegar
  • 1/3 cup light soy sauce
  • 1/3 cup Worcestershire sauce
  • 2 tablespoons Dijon mustard
  • 2 tablespoons honey
  • 2 teaspoons Tuscan-style seasoning (or favorite mixed herb seasoning)
  • 1-pound flank steak
    Rice:
  • 2 cups water
  • 1 cup UNCLE BEN’S® Flavor Infusions Parmesan and Butter Flavored Rice
  • 1 cup green beans, cut in 2-inch pieces
  • 1 cup sliced (1/2-inch) peeled sweet potatoes, cut in ½
  • ½ cup sliced onion
  • 1 cup asparagus, cut into 2-inch pieces
  •  
  • Shredded Parmesan cheese, if desired

Instructions

  1. Stir together all marinade ingredients and place in a 1 gallon zip lock bag; add flank steak. Close bag and refrigerate for 2 to 4 hours.
  2. Remove from refrigerator 30 minutes before grilling.
  3. Heat grill to medium-high heat.
  4. Remove meat from marinade (reserve marinade) and cook for 5 minutes.
  5. Turn over meat and continue cooking until slightly pink in center (about 5 more minutes). Let sit for 5 minutes, then cut across grain into thin strips.
  6. Meanwhile, place reserved marinade into 1 quart saucepan and heat on medium high heat until marinade comes to a boil (2 to 3 minutes).
  7. Reduce heat to medium and continue cooking for 5 minutes; set aside.
  8. In large skillet place water and rice.
  9. Bring to a boil, then stir in green beans, sweet potatoes, and onion.
  10. Reduce heat to low, cover, and cook for 5 minutes.
  11. Add asparagus to skillet and re-cover.
  12. Continue cooking over low heat for 5 more minutes.
  13. Remove from heat and let sit for 5 minutes.
  14. To serve, place a scoop of rice on serving plate and top with pieces of flank steak.
  15. Drizzle with heated marinade. Refrigerate leftovers.

Nutrition

Amount per serving (4 - 6 total)

Calories: 300g
Total Fat: 5g 8%
Saturated Fat: 1.5g 8%
Trans Fat: 0g
Sodium: 1670mg 70%
Carbohydrates: 42g 14%
Dietary Fiber: 2g 8%
Sugars: 9g
Protein: 222g
 
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