What is a healthy flank steak recipe for people with diabetes?

Flavor flank steak with a simple marinade of lime juice, olive oil, and salt and pepper. Chef Michel Nischan pairs the steak with a fresh avocado salad. For people with diabetes, avocados are a superfood because they’re full of fiber and high in heart-healthy monounsaturated fats.

Click below to watch chef Michel Nischan share tips on preparing the perfect steak.

Grilled Flank Steak with Tomato Avocado Salad


2-1/4 lb flank steak, trimmed
2 tbsp fresh lime juice
1/2 tsp black pepper
1/4 tsp kosher salt
grapeseed oil cooking spray
2 tbsp olive oil

1 medium cucumber, halved lengthwise, seeded, and cut into 1/4" slices
2 cups fresh cherry tomatoes (grape tomatoes)
2 cups leaf lettuce, torn
1-1/2 cups fresh sliced avocado, peeled and diced
1/3 cup red onion, sliced
2 tbsp fresh cilantro, chopped
3 tbsp fresh lime juice
1-1/2 tsp serrano peppers, chopped, seeded
1-1/2 tsp extra virgin olive oil
1/4 tsp kosher salt (optional)
1/4 tsp black pepper

1. Lay steak in a large shallow dish. Massage lime juice, oil, and pepper onto both sides of steak. Wrap with plastic wrap and let rest at room temperature for 20 minutes, flipping a few times.
2. Preheat grill.
3. Take steaks out of marinade and season with salt. Lay steaks on a cooking spray-coated grill rack and grill 8 minutes per side or until preferred degree of doneness. Let rest 10 minutes.

1. Toss cucumber, tomatoes, lettuce, avocado, and onion in a serving bowl.
2. In another bowl, whisk together cilantro, lime juice, chopped pepper, oil, salt (if using), and pepper. Spoon dressing over salad mixture and toss.
3. Serve steak on salad or on the side.

Additional Information
Shrimp or chicken work especially well with this marinade. Depending on your taste, you can add more pepper and lime juice and/or reduce the amount of salt used.  

Makes 8 servings
Note: Optional items are not included in nutritional facts.

Calories 276.2
Total Carbs 5.5 g
Dietary Fiber 2.3 g
Sugars 2.2 g
Total Fat 13.6 g
Saturated Fat 3.9 g
Unsaturated Fat 9.7 g
Potassium 699.6 mg
Protein 32.3 g
Sodium 145.1 mg

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