Eat– for Good Health

Zesty Flank Steak is just 190 calories per serving.  A quick flavor-boosting marinade and fresh herb and lemon quest topping make it mouthwatering.

Ingredients for 6 servings:

1 flank steak, about 1.5 lbs

1/4 cup low calorie Italian vinaigrette dressing

1 1/2 low sodium Montreal steak seasoning

1/4 cup chopped fresh parsley

2 T. chopped fresh basil

2 tsp. lemon zest

Lemon slices and fresh parsley sprig for garnish

Pierce steak with fork.  In a large plastic food storage bag, combine dressing and seal bag.  Let stand at room temperature and turn occasionally for fifteen minutes.  Meanwhile, adjust broiler rack so that meat will be 4 inches from heat.  Preheat broiler.  Coat broiler plan with cooking spray.  Remove steak from bag and pat dry.  Discard marinade.  Sprinkle both sides of steak with seasonings.  Broil, turning once, for 8 minutes or a little less.  Let stand 5 minutes.  Combine parsley, basil, lemon zest and 1 T. dressing.  Spread over top of steak, and if desired, garnish with lemon slices and parsley sprig.

Grilled Marinated Flank Steak


16 thoughts on “Eat– for Good Health

  1. Mary Alice Tallmadge

    Kathleen, what’s going on over at the Coutou house– noticed the cars. Yesterday you were standing on their front lawn talking with some people.

  2. Kathleen

    Very sad, Mary Alice. Gerry Coutou had a heart attack when out running a week ago. He made it back to his car but collapsed. After that (and I don’t know how long it was that he was discovered) Gerry has been in a coma. He is not expected to live very long.

  3. Janessa

    Gerry has been caring for his invalid wife for twenty years, at least. She’s a sweet woman who suffered brain cancer.

  4. Kathleen

    Janessa, correct. When Janis Coutou was working on her PhD in biology, she developed a brain tumor which may have had something to do with her project. Both she and Gerry have been amazingly loyal and devoted to each other. But Gerry really has been exhausted as her primary caregiver. He’s been a full professor at University of California Irvine– brilliant and truly a saint.

  5. Kathleen

    Wade, he had not gotten any cardio work ups. Guess he was unaware of his own health frailties. He looked like a big tough guy.

  6. Kathleen

    Bob, they also have a son, Paul, age 20. He’s a nice and smart kid, but because of all (mom) Janis’ medical expenses (uncovered) the family went into debt. Janis is going back East to live with her 70 year-old mother in Connecticut. Paul wants to say here in Irvine, work and go to school.

  7. kathleen

    There are student loans. I’m here for Paul since he plans to live in the same house– other friends kicking in the rent money.

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