Tag Archives: cucumber

What’s For Dinner? Flank Steak, Guacamole, Cucumber, and an Orange

paleo diet, low-carb, Steve Parker MD

Guacamole salad

This is another staple at our house. Flank steak is sometimes called London broil or jiffy steak. If you can’t find those, use skirt steak.  In any case, the beef steak used in this is never over an inch (2.54 cm) thick. These are not particularly tender cuts, so have your butcher run the steak through a mechanical tenderizer. This recipe serves two.

Ingredients:

  • flank steak, mechanically tenderized, 24 oz (680 g) (this cooks down to 14 oz or 400 g)
  • California avocados, 2 (about 5.5 oz or 155 g each, measuring 2.5 x 3.5 inches or 6.4 x 9 cm)
  • tomato, fresh, 1.5 0z (43 g), finely diced
  • onion, fresh, 0.5 oz (14 g), finely diced
  • salt, a pinch or 1/16 tsp
  • black pepper to taste
  • low-s0dium steak seasoning (I use McCormick Grill Mates Montreal Steak Seasoning, which is coarse salt (1/4 tsp has 180 mg sodium), spices including black and red peppers, garlic, sunflower oil, natural flavor, extractives of paprika) (or just use salt and pepper to taste)
  • oranges, 2 medium sized (2.6 inch or 6.5 cm diameter)
  • cucumber, fresh, 1 large (8 inches or 20 cm long), peeled and sliced

Instructions:

paleo diet, low-carb, Steve Parker MD

Flank steak cooking in what I’d call an electric frying pan

First, start the steak frying in a pan over medium heat. Sprinkle with steak seasoning or salt and pepper. Cook until done to your liking.

While the steak’s cooking, make your guacamole. Slice the avocados in half and remove the seeds, then scoop out the flesh into a bowl and mash it with a fork until pasty yet still a little chunky. Blend in the tomato, onion, and a pinch of salt. It’s done.

Enjoy the cucumber as a side dish and the orange for desert.

Servings: 2 servings of 7-oz steak (200 g), 8 tbsp (120 ml) quacamole, half a cucumber, and an orange

Nutritional Analysis Per Serving:

  • 46% fat
  • 16% carbohydrate
  • 38% protein
  • 730 calories
  • 31.5 g carbohydrate
  • 13.7 g fiber
  • 18 g digestible carbohydrate
  • 968 mg sodium
  • 2,065 mg potassium
  • Prominent features: rich in fiber, protein, B6, B12, C, copper, iron, niacin, pantothenic acid, phosphorus, riboflavin, selenium, thiamine, and zinc