Healthified Cilantro Orange Marinated Flank Steak

52% less total fat • 67% less sodium than the original recipe. Fresh cilantro adds a familiar Mexican flavor to this fajita-style dish. The herb is also popular in Asian and Indian cooking.

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 100
Fat Reduced By 12g
Sodium Reduced By 440mg

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 3 ounces cooked meat plus 3/4 cup vegetables

Calories: 250
Calories from Fat: 100),

% Daily Value

Total Fat: 11g; 11%
(Saturated Fat 3g, 3% Trans Fat 0g 0% ),
Cholesterol: 45mg; 45%;
Sodium: 210mg; 210%;
Total Carbohydrate: 10g; 10%
(Dietary Fiber 2g 2% Sugars 5g 5% ),
Protein: 26g; 26%

% Daily Value*:

Vitamin A: 45%;
Vitamin C: 160%;
Calcium: 8%;
Iron: 15%;

Exchanges:

1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;

Carbohydrate Choices:

1/2

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

Prep Time 25 min
Total Time 4 hr 40 min
Servings 4

Ingredients

1: pound beef flank steak, trimmed of fat

1/3: cup reconstituted Cascadian Farm® organic orange juice concentrate

1/4: cup snipped fresh cilantro

2: tablespoons red wine vinegar

1: tablespoon olive oil

4: cloves garlic, minced

2: teaspoons ground cumin

1: teaspoon ground coriander

1/4: teaspoon salt

1/4: teaspoon crushed red pepper

2: red and/or green sweet peppers, halved

1: red onion, cut into 1/2-inch-thick slices

Directions

1 Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a resealable plastic bag set in a shallow dish.
2 For marinade: In a small bowl, stir together orange juice, cilantro, vinegar, oil, garlic, cumin, coriander, salt, and crushed red pepper. Pour over steak in bag. Seal bag; turn to coat steak. Marinate in the refrigerator for 4 to 6 hours, turning bag occasionally.
3 Drain steak, reserving marinade. Brush sweet pepper halves and onion slices with reserved marinade; discard any remaining marinade. Set vegetables aside. For a charcoal grill, place steak on the rack of an uncovered grill directly over medium coals. Grill for 8 minutes. Turn steak. Place vegetables, cut sides down, on grill rack with steak. Grill steak and vegetables for 9 to 13 minutes or until steak is medium doneness (160°F) and vegetables are crisp-tender, turning vegetables occasionally to brown evenly. (For a gas grill, preheat grill. Reduce heat to medium. Place steak and later vegetables on grill rack over heat. Cover and grill as above.)
4 To serve, thinly slice steak across the grain and cut sweet peppers into strips. Serve with grilled onion.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
1 pound beef flank steak	1 pound beef flank steak, trimmed of fat
1/4 cup olive oil	1 tablespoon olive oil
1 teaspoon salt	1/4 teaspoon salt
1 red and/or green sweet pepper, halved	2 red and/or green sweet peppers, halved

Nutritional Highlights

Calories		350 (before) 250 (after)
Fat		3 (before) 1 1/2 (after)
Saturated Fat		6 g (before) 3 g (after)
Sodium		650 mg (before) 210 mg (after)
Total Fat		23 g (before) 11 g (after)
Vitamin C (%DV)		90 (before) 160 (after)

Reviews

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1 - 1 of 1 Reviews View All

Posted 12/28/2011 1:27:11 PM REPORT ABUSE AStolper said:

Rating:

This was so good! Loved the citrus flavor. We marinated the steak the night before. After broiling in the oven, my husband and I put this on a salad and it was such an easy and delicious dinner!

1 - 1 of 1 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/25/2012. NOTE: We do not include optional ingredients in our calculations.