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Ingredients:
1 beef flank steak (12 ounces)
For Marinade:
1/4 cup lemon juice
1 tablespoon olive oil
2 teaspoons fresh oregano, rinsed, dried and chopped (or ˝ teaspoon dried)
1 tablespoon garlic, minced (about two to three cloves)
For Yogurt Sauce:
1 cup cucumber, peeled, seeded and chopped
1 cup nonfat plain yogurt
2 tablespoons lemon juice
1 tablespoon fresh dill, rinsed, dried and chopped (or 1 teaspoon dried)
1 tablespoon garlic, minced (about two to three cloves)
1/2 teaspoon salt
Directions:
- For the marinade, combine lemon juice, olive oil, oregano and garlic in a large bowl.
- Lay steak in a flat container with sides and pour
marinade over the steak. Let the steak marinate for at least 20 minutes
or up to 24 hours, turning several times.
- Combine all the ingredients for the yogurt sauce. Set
yogurt sauce aside for at least 15 minutes to blend flavors. (Sauce can
be prepared up to one hour in advance and refrigerated.)
- Preheat oven broiler on high temperature, with the rack three inches from heat source.
- Broil steak for about 10 minutes on each side (to a
minimum internal temperature of 145°F). Let cool for five minutes
before carving.
- Slice thinly across the grain into 12 slices.
- Serve three slices of the steak with a half cup yogurt sauce on the side.
Makes 4 servings.
Serving size: 3 ounces steak, 1/2 cup yogurt sauce
Nutrition information per serving:
Calories 181; total fat 7; saturated fat 2 g; cholesterol 36 mg; sodium
364 mg; total fiber less than 1 g; protein 21 g; carbohydrates 9 g;
potassium 329 mg.
Source: Recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
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