Estimated read time: 2-3 minutes
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Flank Steak With Mushroom Barley & Garden Vegetables
Yield: 5 Servings
Ingredients:
Toasted Mushroom Barley
1-1/8 cups Dried Pearled Barley
2-1/2 cups Low Sodium Beef Broth
3 cups Fresh Mushrooms, Sliced
5 tbsp. Fresh Green Onion, Thinly Sliced
1-1/4 tbsp. Fresh Garlic, Chopped
2-1/2 tbsp. Fresh Thyme, Chopped
Garam Masala Rubbed Flank Steak
2 tbsp. McCormick Garam Masala
1 tsp. Kosher Salt
1-1/2 pounds Fresh Beef Flank Steak
Fresh Garden Vegetables
3 each Fresh Zucchini, Med Size
3 each Fresh Yellow Squash, Med Size
3-1/2 each Fresh Carrots, Peeled
½ each Red Onion
1-1/2 tsp. Olive Oil
½ tsp. Fresh Garlic, Chopped
½ tsp. Kosher Salt
½ tsp. Cracked Black Pepper
Preparations:
Toasted Mushroom Barley
1. Preheat oven to 350F.
2. Place barley on an ungreased baking sheet; bake until lightly browned, approximately 10 minutes.
3. In a pan, over medium-high heat, bring beef broth to a boil.
4. Add toasted barley; cover, return to a boil, reduce heat and gently boil until barley is tender, about 1 hour.
5. In a skillet sprayed with non-stick pan coating, sauté mushrooms, green onions and garlic over medium heat for 1 minute.
6. Add barley and thyme; cook over medium heat until incorporated, 2-3 minutes.
Garam Masala Rubbed Flank Steak
7. Mix garam masala and salt together.
8. Pat steak dry; coat with spice rub, massage rub into both sides.
9. Let steak sit at room temperature to marinate spices for 30 minutes. ** This step can be done the day before, with meat placed in the fridge**
10. Heat grill, carefully spray grates with non-stick pan coating.
11. Cook meat over medium heat, turning once, until an internal temperature of 135F is reached.
12. Remove steak and tent with foil, let rest for 10 minutes.
Fresh Garden Vegetables
13. Julienne cut zucchini, yellow squash and carrots.
14. Slice red onion.
15. In a pan, heat the olive oil over medium-high heat, add the garlic; sauté for 1 minute.
16. Add the vegetables and cook until tender; season with salt and pepper.
Plate Assembly:
Slice steak thinly on a bias; serve 4 slices of flank steak with 1 cup of vegetables and ½ cup mushroom barley per serving.
316 Calories/ 629mg Sodium/ 29.8% Cal/Fat
