Diabetic Cooking

Main Dishes

Flank Steak with Italian Salsa



  • 2 tablespoons olive oil
  • 2 teaspoons balsamic vinegar
  • 1 lean flank steak (1 1/2 pounds)
  • 1 tablespoon minced garlic
  • 3/4 teaspoon salt, divided
  • 3/4 teaspoon black pepper, divided
  • 1 cup diced plum tomatoes
  • 1/3 cup chopped pitted kalamata olives
  • 2 tablespoons chopped fresh basil


Whisk together vinegar and oil in medium glass bowl. Place steak in shallow bowl; spread with garlic. Sprinkle 1/2 teaspoon salt and 1/2 teaspoon pepper over steak. Spoon 2 tablespoons vinegar mixture over top of steak. Marinate in refrigerator at least 20 minutes or up to 2 hours.

Prepare grill for direct cooking or preheat broiler. Add tomatoes, olives, basil, remaining 1/4 teaspoon salt, and 1/4 teaspoon pepper to remaining 2 teaspoons vinegar mixture in glass bowl; mix well. Set aside.

Drain steak; discard marinade. Let garlic remain on steak. Place steak on grid over medium-hot coals. Grill 5 to 6 minutes per side for medium-rare doneness.

Transfer steak to carving board. Tent with foil; let stand 5 minutes. Cut steak diagonally across grain into thin slices. Serve with tomato salsa mixture.

Yield: 6 servings. Serving size: 3 ounces steak with 3 tablespoons tomato salsa mixture.

Nutrition Facts Per Serving:
Calories: 191, Carbohydrates: 4 g, Protein: 18 g, Fat: 11 g, Saturated Fat: 3 g, Cholesterol: 35 mg, Sodium: 407 mg, Fiber: 1 g

Carbohydrate choices: 3 Fat, 1 Vegetable, 2 Meat.

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