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Caribbean Flank Steak with Coconut Rice

Treasure the tastes of the islands with coconut rice and Caribbean jerk seasoning paired with this tender grilled beef Flank Steak.

  • 1
    hr
  • 6
    SERVINGS
  • 310
    Cal
  • 26 g
    Protein

Ingredients:

  • 1 beef Flank Steak (about 1-1/2 pounds)
  • 1 can (8 ounces) crushed pineapple
Marinade:
  • 1/4 cup fresh lime juice
  • 2 tablespoons finely chopped fresh cilantro
  • 1 tablespoon Caribbean jerk seasoning
Coconut Rice:
  • 2 cups water
  • 1 cup uncooked brown rice
  • 3 tablespoons shredded coconut, toasted
  • 2 tablespoons sliced almonds, toasted
  • 1 tablespoon finely chopped fresh cilantro

Cooking:

  1. Drain pineapple, reserving 1/4 cup juice for Marinade; discard excess juice. Reserve crushed pineapple for Coconut Rice.

  2. Combine marinade ingredients and reserved pineapple juice in small bowl. Place beef Flank Steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.

  3. Prepare Coconut Rice. Combine water and rice in medium saucepan; bring to a boil. Reduce heat; cover and simmer 35 to 45 minutes or until rice is tender. Remove from heat. Stir in reserved pineapple, coconut, almonds and cilantro. Season with salt, as desired.

    Cook's Tip: To toast coconut on the stovetop, heat large nonstick skillet over medium heat. Spread coconut in single layer; cook 4 to 5 minutes or until lightly brown, stirring occasionally.

    To toast almonds on the stovetop, heat large nonstick skillet over medium heat. Spread almonds in single layer; cook 5 to 7 minutes or until lightly brown, stirring occasionally.

  4. Meanwhile, remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (over medium heat on preheated gas grill, covered, 16 to 21 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Season with salt, as desired.

    Cook's Tip: To broil, place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 13 to 18 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.

  5. Carve steak across the grain into thin slices. Serve with rice.

308 CALORIES

0 % *

4g SAT FAT

0 % DV **

26g PROTEIN

0 % DV

1.6 mg IRON

0 % DV

4.5 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving: 308 Calories; 81 Calories from fat; 9g Total Fat (4 g Saturated Fat; 3 g Monounsaturated Fat;) 42 mg Cholesterol; 128 mg Sodium; 27 g Total Carbohydrate; 1.3 g Dietary Fiber; 26 g Protein; 1.6 mg Iron; 6.9 mg NE Niacin; 0.5 mg Vitamin B6; 1.4 mcg Vitamin B12; 4.5 mg Zinc; 27.7 mcg Selenium.

This recipe is an excellent source of Protein, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium.

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