Taco-Rubbed Flank Steak

Preparation

1. Step 1

   Lightly spray a grill rack or broiler rack and pan with cooking spray. Preheat the grill on high or preheat the broiler.

   Step 2

   In a small bowl, stir together the rub ingredients.

   Step 3

   Squeeze the lime over both sides of the steak. Rub into the steak. Spoon the rub mixture all over both sides. Using your fingertips, lightly press the rub so it adheres.

   Step 4

   Grill the steak or broil 5 to 6 inches from the heat until the desired doneness, about 5 minutes on each side for medium-rare to 15 minutes on each side for well-done. Refrigerate one-fourth of the steak (6 ounces) in an airtight container for use in Flank Steak Burritos or Cook’s-Choice Fried Rice. Cut the remaining steak diagonally across the grain into thin slices.

2. Cook’s Tip on Grilling or Broiling

   Step 5

   Timing your grilling or broiling can be tricky. Different grills and broilers give off different amounts of heat, and the distance from the heat affects how quickly the meat cooks, as does whether the meat is chilled. Of course, the thickness of the cut also makes a difference. Watch your meat, and cut into the center to check for doneness.

3. Cook’s Tip on Cutting Meat

   Step 6

   As a rule of thumb, you’ll have tenderer meat if you cut it across the grain. Look at the lines that run in one direction (the grain), and cut diagonally across those lines.

4. nutrition information

   Step 7

   (Per Serving)

   Step 8

   Calories: 172

   Step 9

   Total Fat: 7.0g

   Step 10

   Saturated: 3.0g

   Step 11

   Trans: 0.0g

   Step 12

   Polyunsaturated: 0.5g

   Step 13

   Monounsaturated: 3.0g

   Step 14

   Cholesterol: 48mg

   Step 15

   Sodium: 189mg

   Step 16

   Carbohydrates: 2g

   Step 17

   Fiber: 1g

   Step 18

   Sugars: 1g

   Step 19

   Protein: 24g

   Step 20

   Dietary Exchanges

   Step 21

   3 Lean Meat