Name: Caribbean Flank Steak with Coconut Rice
Total time: 1 h
Yield: 6
Cuisine: American
Ingredients: Flank Steak; canned pineapple; fresh lime juice; fresh cilantro; Caribbean jerk seasoning; water; brown rice; shredded coconut; almonds; fresh cilantro

Preparation

Step 1

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

Cooking 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.
Step 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.

Cooking 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.
Step 5

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

Nutrition Information

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.

Nutrition Tip

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

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60

6

10

Ingredients

Marinade:

Coconut Rice:

Preparation

Step 1

Step 2

Step 3

Step 4

Step 5

Nutrition Information

Nutrition Tip

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60

6

10

Ingredients

Marinade:

Coconut Rice:

Preparation

Step 1

Step 2

Step 3

Step 4

Step 5

Nutrition Information

Nutrition Tip

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