Best-Ever Flank Steak with Salsa Verde image

Protein and B vitamins promote your baby’s cell, brain, and nervous system development.

SERVES 6

THIS steak and salsa verde recipe has been a favorite among readers since day one. In addition to protein and vitamins, the steak is also a good source of iron. The flank steak should marinate for at least one hour, or up to twenty-four. The cooked flank steak and salsa verde keep for three days refrigerated.

1 (1½-pound) flank steak

MARINADE

¼ cup light soy sauce or wheat-free tamari (for gluten-free)

1 teaspoon canola oil

2 teaspoons seasoned rice vinegar or freshly squeezed lime juice

1 tablespoon Worcestershire sauce

1 garlic clove, minced

1 tablespoon minced fresh ginger, or 1 teaspoon ground ginger

1 tablespoon chopped fresh rosemary

SALSA VERDE (MAKES ⅓ CUP)

1½ cups packed fresh cilantro leaves

1½ tablespoons capers

1 garlic clove

2 tablespoons freshly squeezed lemon juice, or to taste

¼ cup olive oil

Freshly ground black pepper

• Remove any visible fat from the flank steak. Using a fork, pierce the steak all over, then place it in a 1-gallon resealable plastic bag or in a pie dish and set aside.

• Prepare the marinade: Combine all of the marinade ingredients in a small bowl or measuring cup and mix well. Add the marinade to the flank steak, turning to make sure that it is completely covered with the marinade, and refrigerate for at least 1 hour, or up to 24.

• Prepare the salsa verde: Combine all the salsa ingredients in the bowl of a food processor and process until pureed and the sauce is slightly emulsified, scraping down the sides of the bowl as needed. Transfer to a serving bowl, cover with plastic wrap, placing it directly against the surface of the sauce (this is to prevent discoloration), and refrigerate.

• Preheat the grill. Have a serving platter ready for the cooked flank steak. Grill the flank steak for 12 to 15 minutes, or until well done (an instant-read thermometer should read 160°F). Transfer the cooked meat to the platter. Slice the steak against the grain and serve with the salsa.

Meal ideas

• Green salad or vegetable (Tomato, Hearts of Palm, and Asparagus Salad, here)

• Whole grain or starch

• Reduced-fat milk or yogurt

• Fresh fruit

Meal ideas and tips for diabetes

• Green salad or nonstarchy vegetable (above)

• Whole grain or starch, 1 CARB

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

• Fresh fruit, 1 CARB

4 ounces steak with 1 tablespoon sauce: Calories: 289 cals; Protein: 22 g; Carbohydrates: 1 g; Fat: 22 g; Fiber: 0; Sodium: 139 mg; B6: 0.5 mg; B12: 3 mcg; Niacin: 8 mg; Selenium: 24 mcg; Zinc: 8 mg; 0 CARBS