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Grilled Flank Steak with Chimichurri and Arugula Salad – A Low Calorie Weight Loss Recipe

Last Updated on January 9, 2025 by Arif Chowdhury

If you’re on the hunt for a meal that’s not only delicious but also supports your weight loss journey.

This grilled flank steak with chimichurri and arugula salad is here to please your taste buds while keeping your health goals in check. With its vibrant flavors and fresh ingredients, this dish makes dinner feel like a special occasion without the guilt.

Why Choose Flank Steak?

Flank steak is often overlooked in favor of more popular cuts, but it deserves a spot on your dinner table. Here’s why:

  • Lean Protein: Flank steak is a great source of lean protein, providing about 28 grams per 3-ounce serving. Protein is vital for muscle repair and growth, and it can also keep you feeling full longer.
  • Rich in Nutrients: This cut of beef is rich in essential nutrients such as iron, zinc, and B vitamins, which play key roles in energy metabolism and immune function.
  • Flavorful and Versatile: When marinated and grilled, flank steak is incredibly flavorful and tender. It can be used in various dishes, from tacos to salads, making it a versatile choice.

The Power of Chimichurri

Chimichurri is an Argentine sauce made primarily from fresh herbs, garlic, vinegar, and olive oil. It’s a fantastic way to elevate your grilled steak while adding a burst of flavor and nutrition.

The Benefits of Chimichurri

  • Herbaceous Goodness: Chimichurri is typically made with parsley and oregano, both of which are rich in antioxidants. Antioxidants help fight free radicals in the body, contributing to overall health.
  • Healthy Fats: The olive oil in chimichurri provides healthy fats, which are essential for nutrient absorption and heart health.
  • Low-Calorie Flavor Booster: Chimichurri is low in calories, making it a perfect condiment for adding flavor without the extra calories found in heavier sauces.

The Benefits of Arugula

Arugula is often hailed as a superfood, and for good reason:

  • Nutrient Dense: One cup of arugula contains only about 5 calories but is packed with vitamins A, C, and K. It also provides important minerals like calcium and potassium.
  • High in Fiber: Arugula is a good source of dietary fiber, helping to support digestive health and keep you feeling satisfied.
  • Supports Weight Loss: Leafy greens like arugula are low in calories and high in volume, making them a fantastic addition to any weight loss meal.

Recipe Overview

Ingredients

For the Grilled Flank Steak:

  • 1.5 pounds flank steak
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

For the Chimichurri Sauce:

  • 1 cup fresh parsley, chopped
  • 1/2 cup fresh cilantro, chopped
  • 3 cloves garlic, minced
  • 1/2 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon red pepper flakes (adjust to taste)
  • Salt and pepper to taste

For the Arugula Salad:

  • 4 cups arugula, washed and dried
  • 1/2 cup cherry tomatoes, halved
  • 1/4 red onion, thinly sliced
  • 1/4 cup feta cheese, crumbled (optional)
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Cooking Time

  • Preparation Time: 15 minutes
  • Marinating Time: 30 minutes (or longer for more flavor)
  • Cooking Time: 15 minutes
  • Total Time: 1 hour
  • Servings: This recipe serves 4 people.

Step-by-Step Instructions

Step 1: Marinate the Flank Steak (30 minutes)

  • Prepare the Marinade: In a small bowl, combine the olive oil, balsamic vinegar, minced garlic, dried oregano, salt, and pepper.
  • Marinate the Steak: Place the flank steak in a large resealable plastic bag or a shallow dish. Pour the marinade over the steak, ensuring it’s well coated. Seal the bag (or cover the dish) and refrigerate for at least 30 minutes, or up to 2 hours for maximum flavor.

Step 2: Make the Chimichurri Sauce (15 minutes)

  • Combine Ingredients: In a medium bowl, mix together the chopped parsley, cilantro, minced garlic, olive oil, red wine vinegar, red pepper flakes, salt, and pepper.
  • Adjust Flavor: Taste the chimichurri and adjust the seasoning as needed. If you prefer it spicier, add more red pepper flakes.
  • Let It Rest: Set the chimichurri aside for at least 10 minutes to allow the flavors to meld. It can also be made ahead of time and refrigerated for up to a week.

Step 3: Grill the Flank Steak (15 minutes)

  • Preheat the Grill: Preheat your grill to medium-high heat.
  • Grill the Steak: Remove the flank steak from the marinade and discard any excess marinade. Place the steak on the grill and cook for about 5-7 minutes per side, or until it reaches your desired level of doneness (medium-rare is about 135°F, medium is about 145°F).
  • Rest the Steak: Once cooked, remove the steak from the grill and let it rest for about 5 minutes before slicing. This allows the juices to redistribute, keeping the meat tender.

Step 4: Prepare the Arugula Salad (10 minutes)

  • Combine Salad Ingredients: In a large bowl, combine the arugula, cherry tomatoes, and red onion. If you’re using feta cheese, add it now.
  • Dress the Salad: Drizzle the lemon juice over the salad and season with salt and pepper to taste. Toss gently to combine.

Step 5: Serve and Enjoy (5 minutes)

  • Slice the Steak: After the steak has rested, slice it against the grain into thin strips.
  • Plate It Up: Serve the sliced flank steak on a plate, drizzled with chimichurri sauce, alongside a generous portion of arugula salad.
  • Dig In: Enjoy this delicious, nutritious meal that’s perfect for any night of the week!

Nutritional Information

Each serving of this flavorful grilled flank steak with chimichurri and arugula salad contains approximately:

  • Calories: 400
  • Protein: 35g
  • Carbohydrates: 10g
  • Fat: 25g

With high protein and low carbohydrates, this dish is not only satisfying but also aligns well with weight loss goals.

Why This Recipe Works for Weight Loss

This recipe is a fantastic choice for anyone looking to lose weight for several reasons:

  • High Protein Content: The lean protein from the flank steak helps keep you full and satisfied, reducing the likelihood of snacking later on.
  • Low in Calories: The arugula salad and chimichurri provide flavor and nutrition without adding a ton of calories. This means you can enjoy a hearty meal without derailing your weight loss efforts.
  • Healthy Fats: The olive oil in the chimichurri and salad dressing provides healthy fats that support heart health while keeping you satisfied.

The Importance of Meal Variety

Eating a variety of foods is crucial for maintaining a healthy diet and preventing boredom. The combination of flavors in this dish—savory steak, zesty chimichurri, and fresh salad—ensures you won’t feel deprived, making it easier to stick to your weight loss goals.

Tips for Success

  • Choose Quality Meat: Opt for grass-fed or organic flank steak if possible. These options tend to be leaner and are often more flavorful.
  • Experiment with Herbs: Feel free to add other herbs to your chimichurri, such as mint or basil, for a unique twist.
  • Make it a Meal Prep Star: This dish keeps well in the fridge, making it perfect for meal prep. Cook a batch on the weekend, and you’ll have healthy lunches ready to go!

Conclusion

In the world of healthy cooking, grilled flank steak with chimichurri and arugula salad is a standout dish that brings together flavor, nutrition, and satisfaction. It’s a perfect example of how you can enjoy a hearty meal while keeping your weight loss goals in sight.

Whether you’re cooking for yourself or entertaining guests, this recipe is sure to impress. So fire up that grill and get ready for a meal that’s as good for your taste buds as it is for your waistline!