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Diabetic & Heart Healthy

Here’s a delicious meal of succulent grilled steak and refreshing spinach and bean salad that will keep both meat and veggie-lovers happy and healthy.

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  • 2 lbs flank steak
  • 4 Tbsp cracked peppercorns
  • 1 Tbsp olive oil
  • 3 Tbsp balsamic vinegar
  • 3 garlic cloves, minced
  • 2 Tbsp fresh lime juice
  • 2 tsp honey
  • 1/8 tsp salt
  • Black pepper to taste
  • 1 medium red bell pepper, sliced into 1-inch pieces
  • 1 cup canned black beans, rinsed and drained
  • 1 cup canned black-eyed peas, rinsed and drained
  • 1 red onion, thinly sliced
  • 6 oz baby spinach or arugula


  • Lightly tenderize steak with a mallet. Dust with cracked peppercorns. Press peppercorns into steak with the palm of hand.
  • Lightly coat a grill rack with nonstick cooking spray. Preheat grill to high.
  • Grill steak for 10 to 15 minutes for medium rare, or until desired doneness, turning halfway through cooking time. Remove steak from grill and let rest for 5 minutes. Cut diagonally across the grain into thin slices.
  • Make dressing: In a small bowl, whisk together olive oil, vinegar, garlic, lime juice, honey, salt and black pepper.
  • In a large bowl, combine bell pepper, black beans, black-eyed peas, onion and spinach. Toss with the dressing to combine. Transfer salad to a platter and top with sliced steak.

Nutrition Facts

Serves 10

Serving size: 3 oz flank steak 1 cup salad

Per Serving: Calories: 213; Fat: 9g; Saturated Fat: 3g; Cholesterol: 32mg; Sodium: 86mg; Carbohydrates: 11g; Fiber: 3g; Protein: 23g

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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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