Chili Rubbed Flank Steak With Onion Relish South Beach Diet Recipes

CHILI RUBBED FLANK STEAK

Steps:

• Place the garlic, cumin, and cilantro in a food processor and blend till coarsely chopped.
• Add the chilis(this will be quite spicy-use less if desired), olive oil, salt, and pepper and process until smooth.
• Rub the chili mixture onto the steak. Let the steak stand at room temperature 2-3 hours(or in the refrigerator overnight). If you refrigerate, allow the meat to come to room temperature before grilling.
• Grill over a hot falme for about 5 minutes per side for medium rare, a few minutes longer for well done. Enjoy!

HAMBURGER MINESTRONE SOUP (SOUTH BEACH DIET)

Steps:

• Brown beef ovr medium heat in a 6-quart soup pot and drain (rinse in hot water, drain, and return to pot, if desired).
• Add onion and garlic. Cook until onion is tender.
• Add remaining ingredients (except cheese) and bring to a boil over medium-high heat. Reduce heat and simmer for 30 minutes.
• Taste and adjust seasonings if needed.
• Serve with Parmesan cheese sprinkled on top, if desired.

SOUTH BEACH DIET TOMATILLO WHITE CHILI

Steps:

• Season the cut chicken breast with the salt and 1/2 of the ground cumin seed.
• Brown the onion in olive oil in a large, heavy bottomed stock pot.
• Add the chicken and cook until nearly done.
• Add the garlic, oregano & jalapeno and cook another 5 minutes or so.
• Add the tomatoes and cook until they begin to break apart, about 10 minutes.
• Add the chicken broth, salsa verde (tomatillo sauce), green pepper, celery & jicama (if available). Stir well.
• Add the canellini (or garbanzo) beans & hominy and stir gently to mix well.
• Check for seasonings, adding more ground cumin, salt or jalapeno to your taste.
• Bring to a gentle boil then simmer on low for 1 1/2 hours until done.
• The jicama will stay crunchy, adding a bit of texture to the soup.
• Top with low fat cheddar or mexican cheese blend if desired.
• Excellent if served with cheese quesadillas.
• Enjoy!

HERB CRUSTED FLANK STEAK - SOUTH BEACH

Steps:

• Preheat broiler and pan.
• Combine the salt, tarragon, garlic, pepper, and Dijon mustard in a small bowl.
• Spread half this mixture onto one side of the meat.
• Broil mustard side up, about 4 inches from the heat for 4 minutes.
• Turn the meat over, spread the remaining mixture, and broil for an additional 3 minutes.
• Combine bread crumbs and parsley, pat evenly on meat.
• Broil 1 minute more.
• Let stand 5 minutes.
• Slice steak thin diagonally across the grain.

CHILI RUBBED FLANK STEAK WRAP

Steps:

• Preheat broiler and place rack about 6" from heat source.
• Line a broiling pan with foil.
• Combine tomato paste, chili powder and a pinch of salt in a small bowl.
• Rub tomato mixture onto steak, using fingers to press as much as possible onto meat.
• Place steak on pan and broil for about 6 minutes per side for medium rare.
• Remove steak to a cutting board and let stand for 10 minutes.
• Working against the grain, cut steak into very thin slices.
• Heat tortillas.
• Lay tortillas flat on a work surface and spread 1/4 cup salsa evenly over bottom of each.
• Arrange equal amount of steak on each tortilla, placing it on salsa.
• Sprinkle 1/4 cup cheeseand 1/4 cup lettuce over steak.
• Carefully roll each tortilla into a thich cylinder, tucking in sides as you go.
• Cut in half crosswise and secure with toothpicks.
• Enjoy.

SOUTH BEACH MARINATED FLANK STEAK

Steps:

• Sliver 1/4 of the onion and set aside. Chop the rest of the onion. Mis it in a bowl with the vinegar, capers, oregano, and garlic. Combine 1/4 cup of this mixture with the slivered onions and set aside.
• Sprinkle both sides of the steak with teh salt and pepper; prick well with a fork. In a large zip-top bag, comvine the steak with the remaining onion mixture. Marinate for 1 hour to overnight.
• Heat the grill or broiler, positioning the oven brioler rack so that the meat on the rack in the pan is 4" fromt he heat source. Removethe meat from the marinade, and place on grill over direct heat or on an oven rack set in the broiler pan. Discard marinade. Grill or broil for 4-5 min per side for med rare. Let stand 5 min before slice.
• Place meat on a platter and pour the reserved onion mixture over the steak.