To get a good sear on the meat, have your pan very hot before you add the meat. If flank steak isn’t available, skirt steak will work just fine.
Serves 4-6 Cook Time 20 minutes, marinate 12 hours
about 1-1¼ lb flank steak (scored crosswise)
1 small head iceberg lettuce
10 stalks celery
4 tsp extra virgin olive oil
2 Tbsp fat-free mayonnaise
Juice of 2 limes
2 Tbsp Splenda
1 Tbsp hot green pepper sauce (or mild)
1 bunch watercress
2 bunches scallions, cut into 2 inch pieces
1 Cup grape tomatoes, halved
- Preheat the oven to 450 degrees F. Toss the celery, 1 teaspoon olive oil, and salt and pepper to taste on a foil-lined rimmed baking sheet; roast until tender, about 20 minutes.
- Whisk the mayonnaise, 2 teaspoons olive oil, lime juice, Splenda, hot sauce and 1 tablespoon water in a large bowl. Add the roasted celery and toss. Add the lettuce and watercress but don’t toss.
- Heat a large grill pan or cast-iron skillet over high heat. Rub the steak with the remaining 1 teaspoon olive oil and season with salt and pepper. When the pan is very hot, add the steak and cook, undisturbed, about 3 to 4 minutes per side for medium rare. Transfer to a cutting board. Add the scallions to the pan and cook until charred, about 2 minutes per side.
- Slice the steak against the grain. Add the steak and tomatoes to the bowl with the salad and toss to coat. Divide among plates.
Recommended for patients on the Modified Profast (Fast and Flexible) Program, Nutriplus (Balance Your Pyramid) Program or Maintenance Program.
Metabolic Medical Center