Grilled Beef Flank Pinwheels on Rocket Salad
This hearty and peppery grilled steak salad recipe will keep you fueled all day, whatever your mission might be.
Cook Time: 45 Minutes
Servings: 6
Ingredients: 10
Ingredients
Preparation
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Step 1
Place beef Flank Steak between 2 pieces of plastic wrap. Using smooth side of meat mallet, pound steak to 1/2-inch thickness.
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Step 2
Place tomatoes, 1 tablespoon mustard and capers in food processor; pulse on and off until smooth. Add basil and parsley. Pulse on and off until smooth, scraping sides of food processor container as needed.
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Step 3
Place steak on cutting board so grain is running left to right. Season steak with salt and pepper, as desired. Spread tomato mixture on steak, leaving one inch at top of steak. Starting from bottom, roll steak tightly to form log. Using (8-inch long) pieces of kitchen string, tie log in intervals to yield 8 one-inch slices.
Cooking Tip: For a perfect roll, trim the edges of the beef to a perfect rectangle before filling and rolling.
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Step 4
Place beef pinwheels on grid over medium ash-covered coals or over medium heat on pre-heated gas grill. Grill, uncovered, 13 to 15 minutes for medium rare (145° F) to medium (160° F) doneness, turning occasionally, basting with remaining 1 tablespoon mustard, as desired.
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Step 5
Remove string from pinwheels. Place arugula on serving platter. Sprinkle with roasted corn and bell pepper; top with pinwheels. Drizzle balsamic over pinwheels and arugula.
Cooking Tip:
Rocket is another name for arugula.Cooked frozen or canned sweet corn may also be substituted for roasted corn.
Nutrition Information
289 Calories
3.5g SAT FAT
28g PROTEIN
3 mg IRON
4.9 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 289 Calories; 98.1 Calories from fat; 10.9g Total Fat (3.5 g Saturated Fat; 0.2 g Trans Fat; 0.8 g Polyunsaturated Fat; 4.7 g Monounsaturated Fat;) 73 mg Cholesterol; 444 mg Sodium; 17 g Total Carbohydrate; 3.2 g Dietary Fiber; 28 g Protein; 3 mg Iron; 738 mg Potassium; 7.7 mg NE Niacin; 0.6 mg Vitamin B6; 1.5 mcg Vitamin B12; 4.9 mg Zinc; 27.7 mcg Selenium; 102.4 mg Choline.
This recipe is an excellent source of Protein, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Dietary Fiber, Iron, Potassium, and Choline.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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