What you need:

Cooking spray
¼ teaspoon salt
Pepper to taste
1-pound flank steak, all visible fat discarded
¼ cup low-fat buttermilk
¼ cup salsa (lowest sodium available)
2 tablespoons light mayonnaise
2 tablespoons fat-free sour cream
6 ounces mixed salad greens (about six cups)
10 ounces frozen whole-kernel corn, thawed
1 large tomato, chopped
¼ cup fresh cilantro leaves

Directions:

• Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.
• Sprinkle the salt and pepper over both sides of the beef. Using your fingertips, gently press the seasonings so they adhere to the beef.
• Grill the beef for 4 minutes on each side for medium rare, or until almost the desired doneness (the beef will continue to cook during the standing time). Transfer to a cutting board. Let stand for 15 minutes. Thinly slice beef on the diagonal.
• Meanwhile, in a small bowl, whisk together the buttermilk, salsa, mayonnaise, and sour cream. Set aside.
• Arrange the salad greens on plates. Top with the corn, tomato and beef. Drizzle about 3 tablespoons of dressing over each salad.
• Garnish with the cilantro.

Serves 4: 3 ounces beef, heaping 2 cups salad, and 3 tablespoons dressing per serving.

Nutrients per serving: Calories 282. Total fat 9 g. Saturated fat 3 g. Trans Fat 0 g. Polyunsaturated fat 2 g. Monounsaturated fat 4 g. Cholesterol 53 mg. Sodium 349 mg. Carbohydrates 23 g. Fiber 4 g. Sugars 6 g. Protein 28 g.

Dietary exchanges: 1 starch, 1 vegetable, 3 lean meat

Source: “Recipes for the Heart” by The American Heart Association

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