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1
Lightly spray a grill rack or broiler rack and pan with cooking spray.
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2
Preheat the grill on high or preheat the broiler.
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3
In a small bowl, stir together the rub ingredients.
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4
Squeeze the lime over both sides of the steak.
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5
Rub into the steak.
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6
Spoon the rub mixture all over both sides.
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7
Using your fingertips, lightly press the rub so it adheres.
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8
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.
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9
Refrigerate one-fourth of the steak (6 ounces) in an airtight container for use in Flank Steak Burritos or Cooks-Choice Fried Rice.
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10
Cut the remaining steak diagonally across the grain into thin slices.
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11
Timing your grilling or broiling can be tricky.
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12
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.
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13
Of course, the thickness of the cut also makes a difference.
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14
Watch your meat, and cut into the center to check for doneness.
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15
As a rule of thumb, youll have tenderer meat if you cut it across the grain.
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16
Look at the lines that run in one direction (the grain), and cut diagonally across those lines.
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17
(Per Serving)
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18
Calories: 172
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19
Total Fat: 7.0g
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20
Saturated: 3.0g
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21
Trans: 0.0g
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22
Polyunsaturated: 0.5g
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23
Monounsaturated: 3.0g
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24
Cholesterol: 48mg
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25
Sodium: 189mg
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26
Carbohydrates: 2g
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27
Fiber: 1g
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28
Sugars: 1g
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29
Protein: 24g
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30
Dietary Exchanges
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31
3 Lean Meat
