Lean Thai-Style Beef Wraps

Wednesday, November 4, 2015
flank-steak.jpg - Robert Reiff/Getty Images
Grilled Flank Steak.  Robert Reiff/Getty Images

Red meat should be an occasional treat. Flank steak is at least a lean source of red-meat protein, so has much less fat and saturated fat than most other cuts. The plus side of red meat, which is why eating it as an occasional treat is OK, is that it's a good source of iron, zinc, and selenium, as well as a significant source of B vitamins. Enjoying a little red meat, combined with fresh vegetables and rolled into a whole-wheat wrap is still a great deal healthier than grabbing a burger.

Ingredients
  • 1 pound flank steak, trimmed
  • high-heat cooking spray
  • 3/4 cup chopped cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 red onion, thinly sliced
  • 1/2 cup shredded carrots
  • 1 tbsp chopped fresh mint
  • 1 tbsp chopped fresh basil
  • 1 tbsp brown sugar
  • 1/4 cup reduced-sodium soy sauce (use tamari for gluten free sauce)
  • 1/2 tsp crushed red pepper flakes
  • Juice of 1 lime
  • 6 whole wheat flour tortilla wraps (use corn wraps if you need to eat gluten free
  • 12 romaine lettuce leaves
  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Total Time: 30 minutes
  • Yield: 6 wraps
Preparation

Coat grill with cooking spray.

Preheat grill to medium-high heat.

Place flank steak on grill rack and cook for 5 minutes on each side (longer if you prefer it to be less pink).

Remove steak from grill and allow to rest for 5 minutes; cut diagonally across the grain into thin slices.

Combine sliced steak, cucumber, tomatoes, red onion, carrots, mint and basil in a large bowl.

Combine brown sugar, soy/tamari sauce, red pepper flakes, and lime juice.

Drizzle sauce over the steak and vegetables. Toss well.

Warm tortillas according to package directions.

Arrange two romaine leaves on each tortilla, trimming the excess.

Spoon about 2/3 cup of steak and vegetables mixture down center of each wrap. Roll up and enjoy!

Calories: 401, Total Fat 11g (sat fat 4g), Cholesterol 38mg, Sodium 762mg, Carbohydrate 49g, Fiber 4g, Protein 24g

Tips and Suggestions:

  • If you prefer not eat red meat, feel free to substitute chicken breasts. Grill them and slice them into strips, as you would the steak. You could also use pork, although that actually counts as red meat, too (though it's leaner than beef).
  • Replace romaine with spinach, red lettuce, or another green leaf of your choice.
  • Add some colorful thinly sliced sweet pepper (red or yellow)
  • Cut each wrap into thirds and serve on a tray as part of a lunch platter.
  • To make this gluten free, be sure to use tamari sauce instead of soy sauce (soy sauce is fermented with wheat) and replace flour toritllas with corn tortillas. As corn tortillas tend to be smaller, you are likely to fill eight of these.

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