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Caribbean Flank Steak with Coconut Rice: Date Added: 31 Jul 2011
Listed in: Grilling & Camping
Ingredients

1 beef flank steak (about 1-1/2 pounds)
1 can (8 ounces) crushed pineapple

Marinade:
1/4 cup fresh lime juice
2 tablespoons finely chopped fresh cilantro
1 tablespoon Caribbean jerk seasoning

Coconut Rice:
2 cups water
1 cup uncooked brown rice
3 tablespoons shredded coconut, toasted
2 tablespoons sliced almonds, toasted
1 tablespoon finely chopped fresh cilantro

Cooking Instructions

Total Recipe Time: 45 to 60 minutes
Marinade Time: 6 hours or overnight
Makes 6 servings.

1. Drain pineapple, reserving 1/4 cup juice for Marinade; discard excess juice. Reserve crushed pineapple for Coconut Rice.
2. Combine marinade ingredients and reserved pineapple juice in small bowl. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
3. Prepare Coconut Rice. Combine water and rice in medium saucepan; bring to a boil. Reduce heat; cover and simmer 35 to 45 minutes or until rice is tender. Remove from heat. Stir in reserved pineapple, coconut, almonds and cilantro. Season with salt, as desired.
4. Meanwhile, remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 17 to 21 minutes (over medium heat on preheated gas grill, covered, 16 to 21 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Season with salt, as desired.
5. Carve steak across the grain into thin slices. Serve with rice.

Cooking Tips: To broil, place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 13 to 18 minutes for medium rare (145F) to medium (160F) doneness, turning once.

To toast coconut on the stovetop, heat large nonstick skillet over medium heat. Spread coconut in single layer; cook 4 to 5 minutes or until lightly brown, stirring occasionally.

To toast almonds on the stovetop, heat large nonstick skillet over medium heat. Spread almonds in single layer; cook 5 to 7 minutes or until lightly brown, stirring occasionally.

Nutrition information per serving: 308 calories; 9 g fat (4 g saturated fat; 3 g monounsaturated fat); 42 mg cholesterol; 128 mg sodium; 27 g carbohydrate; 1.3 g fiber; 26 g protein; 6.9 mg niacin; 0.5 mg vitamin B6; 1.4 mcg vitamin B12; 1.6 mg iron; 27.7 mcg selenium; 4.5 mg zinc.

This recipe is an excellent source of protein, niacin, vitaminB6, vitaminB12, selenium and zinc.

Recipe and photo used with permission by The Beef Checkoff. For more beef information and recipes visit www.BeefItsWhatsForDinner.com

Recipe Pictures - Hover cursor to scroll if several images:
Caribbean Flank Steak with Coconut Rice
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