Home ยป spicy, savory, sweet!

spicy, savory, sweet!

Mr. Prevention and I are not big red meat eaters. Don’t get me wrong, I like the stuff…but it’s not my most preferred protein. I have, however, been wanting to try this lime-marinated flank steak recipe for over a year since our friend Kristin sent it to us long, long ago. She declared it a “must make” recipe! With Mr. Prevention out of town, I took the flank steak and a Giada couscous recipe over to our friend’s, Matt and Tiffany. It was great because I did everything for the meal ahead of time…just had to slap the meat on the grill. And…delicious!

Scott’s Grilled Lime-Marinated Flank Steak with Chipotle Honey Sauce shared by Kristin

2 1/2 lbs flank steak
2 dry chipotle, chopped fine
2 garlic cloves minced
1 Tbsp chopped cilantro
4 Tbsp canola oil
10 Tbsp lime juice (about 5 limes)
3 Tbsp ketchip
1/2 tsp liquid smoke

1/3 cup honey
2 Tbsp canola oil
4 – 6 chipotle peppers in adobo sauce, chopped fine
2 Tbsp balsamic vinegar
3 Tbsp brown mustard
8 Tbsp lime juice (about 4 limes)
3 garlic cloves, minced
1 tsp cumin
1 Tbsp dry cilantro
1 tsp salt
freshly ground black pepper, to taste
3 Tbsp ketchup
1 tsp liquid smoke


Place steak in large glass baking dish. Mix all the marinade ingredients together and pour marinade over steak. Marinate in refrigerator for 4 – 6 hours. DO NOT MARINATE FOR OVER 6 HOURS!

Mix sauce ingredients together after you make marinade and refrigerate. Serve at room temperature. Full recipe makes a lot of sauce…for a small group cut recipe in half.

Grill seak for 5 -7 minutes per side at highest heat slice against the grain thinly and at an angle. Serves 8 (5 ounces + sauce)

Nutrition Information (per serving): 422 calories; 21.5 g. fat; 100 mg. cholesterol; 545 mg. sodium; 18.4 g. carbohydrate; 0 g. fiber; 39 g. protein

Result: Yummm! This was wonderful! So lean and flavorful, and very tender with the acidic marinade! Definitely going to be making this again! The sauce is delicious, too!

With the flank steak I decided to continue being inspired by Giada. My staycation has allowed some R&R time with the Food Network and Giada featured this recipe on Monday’s show. YUM! Thank you, GIADA!!

Curried Couscous Salad slightly adapted from Giada

Vegetable canola oil cooking spray
1 medium head cauliflower, trimmed and cut into 1/2 to 1-inch pieces
1/4 cup 2 Tbsp extra-virgin olive oil
Kosher salt and freshly ground black pepper

2 cups low-sodium chicken broth
1 1/2 tablespoons mild curry powder
1/2 teaspoon salt
1 (10-ounce box) 1 1/2 cups couscous
3/4 cup dried cranberries
1/2 cup coarsely chopped, roasted and lightly salted cashews
1 (4-inch) piece cucumber, peeled, seeded and chopped into 1/2-inch pieces
1/3 cup chopped fresh flat-leaf parsley
1 large lemon, zested

1/3 cup 2% fat Greek yogurt
1/4 cup 2 Tbsp extra-virgin olive oil
1 1/2 teaspoons mild curry powder
2 tablespoons fresh lemon juice (1/2 lemon)
Kosher salt and freshly ground black pepper


Cauliflower: Put an oven rack in the center of the oven. Preheat the oven to 400 degrees F. Spray a baking sheet liberally with vegetable oil cooking spray. Set aside.

In a medium bowl, toss the cauliflower and olive oil together until coated. Put in a single layer on the prepared baking sheet and season with salt and pepper, to taste. Roast until golden and tender, about 25 to 30 minutes. Set aside to cool for 10 minutes.

Salad: In a medium saucepan, bring the chicken broth, curry powder and salt to a boil over medium-high heat. Remove the pan from the heat and stir in the couscous. Cover the pot and allow the couscous to absorb the liquid, about 5 to 7 minutes. Fluff the couscous with a fork and transfer it to a large serving bowl. Stir in the cooked cauliflower, cranberries, cashews, cucumber, parsley, and lemon zest. Refrigerate until ready to serve.

Dressing: In a small bowl, whisk together the yogurt, olive oil and curry powder until smooth. Whisk in the lemon juice and season with salt and pepper, to taste.

Just before serving, add the dressing to the salad and toss well to coat. Serves 8 (about 1 cup per serving)

Nutrition Information (per serving): 283 calories; 10.6 g. fat; 0 mg. cholesterol; 287 mg. sodium; 40.4 g. carbohydrate; 4.4 g. fiber; 7.8 g. protein

Result: Everyone LOVED this recipe!! Tiffany asked for the recipe and despite Mr. Prevention “despising” couscous…I think I’m going to make him give this a try! Delicious! The sweet and savory blend perfectly and this paired really well with the flank steak…to my pleasant surprise 🙂


And since I hear there are readers who visit just for Lily pictures, here’s a few 😉

TROUBLE!! Girlfriend has an infatuation with all things toilet paper :-/

Do I have something on my…lip?

Question: What spice do you use most frequently? (Salt and pepper don’t count!) And if you had to choose a favorite protein source, what would you choose?

Can’t believe it’s already Wednesday! Time flies when you’re having fun 😉

Happy day,

Share With Your Friends!


  1. July 21, 2010 / 5:10 am

    I love adding dried fruit to grain salads. Raisins are my favorite. I’m a huge cumin fan. I don’t go quite as crazy with it as Rachel Ray, but I do use it frequently. Favorite protein: Any kind of beans. I really enjoy seitan too though, and salmon.

  2. July 21, 2010 / 5:44 am

    haha, I can’t wait to meet Lily!!

    This recipe sounds perfect. The other day another RD and I were doing a food demo and we were calling the steak flank steak. Then we found out it was top round. hehe, oops!! I love steak though, and my favorite spice is garlic (although I can’t eat it) but my favorite spice I CAN eat is basil or curry powder.

  3. July 21, 2010 / 6:26 am

    Wow that marinated steak sounds so amazing!
    I use a lot of chili powder and cardamom a lot in my cooking. My favourite protine sauce is fish- both fresh water and sea

  4. July 21, 2010 / 6:32 am

    I am not a big red meat eater typically but when pregnant that is basically the only meat I want. It’s so odd.

  5. July 21, 2010 / 6:38 am

    Garlic powder is the spice I use the most ๐Ÿ™‚

    That steak looks delish…. as does the couscous ๐Ÿ™‚

  6. July 21, 2010 / 6:40 am

    The steak looks great, and I bookmarked Giada’s recipe a few days ago – it’s definitely my kind of grain salad! My husband claimed to dislike quinoa for the longest time, but I made a quinoa black bean salad a while back that he loved. Sometimes we just gotta push our men a little bit ;).

    I go through ground cinnamon at an alarmingly fast pace. I also love cumin. MMMMmmm spices!

  7. July 21, 2010 / 6:52 am

    I love finding different marinade recipes, thanks for sharing!

    Lily got BUSTED!!! Too cute to scold though! ๐Ÿ™‚

    I would say garlic, but I’m not sure that qualifies as a spice….and my favorite protein…I don’t know! All protein sounds really good right now (I need to eat breakfast!)

  8. July 21, 2010 / 6:58 am

    Aside from salt and pepper, I hardly use any spices. I’m not a big dried herb fan, but I use fresh basil all the time. I love spicy food, but I usually end up putting hot sauce on food instead of using spices. I definitely need to experiment more.

  9. July 21, 2010 / 7:32 am

    I’m drooling on the bus! ๐Ÿ˜‰ That dinner looks amazing all around.

  10. July 21, 2010 / 8:05 am

    My favorite spice is probably cinnamon. I love it!

  11. July 21, 2010 / 8:32 am

    The flank steak looks yummy. I love to cook, but I have stayed away from flank steaks for years after a long ago bad experience cooking one. Though I have read tons of material on how to best cook one now and probably could I never seem to get out of my comfort box to try it.

    I just may have to do that after vacation next week.

  12. July 21, 2010 / 8:35 am

    Garlic powder is probably my most used spice followed by dried basil and oregano.

    I haven’t had flank steak in a while but my favorite way to have it is marinated in Catalina salad dressing and then grilled. SO good!

  13. July 21, 2010 / 9:18 am

    Cumin!! I go through it like nobody’s business. I have to buy in bulk as a small bag or jar will be gone in a week or two. I use it in every type of cuisine as it’s so versitle. The earthiness warms the heart. Right now my favorite protein is chick-peas in the form of falafel; but fish is right up there.

  14. July 21, 2010 / 9:33 am

    oh WOW what an amazing meal girl!! i LOVE STEAK! prob my fav pro source! and garlic powder.. i use it on EVERYTHING

  15. July 21, 2010 / 10:07 am

    I’d have to go with cumin. i
    love it so much! protein source? hmmmm that’s a toughy. we’ve been making AMAZING burgers with groung chuck from a local meat market. i think i could eat these everyday.

  16. July 21, 2010 / 10:09 am

    Oh by the way I am making this recipe. Just book marked it, can’t wait! I heart flank steak. I think I’m on a beef kick lately.

  17. July 21, 2010 / 10:51 am

    There is always cinnamon in my sweet dishes, but savory…hmm…it would probably be red pepper flakes. I love the spiciness! (is that a word?!)

  18. July 21, 2010 / 12:04 pm

    Ok, no meat for me, but the couscous looks fantastic. I would do it with veggie broth instead. My favorite spice is cumin, but I also like to add curry (which I am certain is a mix of spices). My preferred protein would be eggs, followed by dairy (yogurt specifically) and then fish and tofu come close after that. Oh wait, and I love PB too.

  19. July 21, 2010 / 12:33 pm

    I’ve always wanted to try making a flank steak… great recipe, thanks!! ๐Ÿ™‚

    My favorite protein is probably turkey. So much tastier than chicken to me.

    I love Lawry’s Seasoning Salt. Omg, so good!!!!!!! It is by far my favorite of all spices!!

  20. July 21, 2010 / 1:58 pm

    This was so delicious thank you for sharing and making my Tuesday night a breeze!

  21. July 21, 2010 / 3:20 pm

    I think I use cumin more than any other spice, but I use a huge variety on a daily basis. As for protein probably eggs.

    My dog Drake also has a toilet paper obsession, he probably eats half a roll a week, we can no longer keep TP on the wall it goes up on a shelf, silly dog!

  22. July 21, 2010 / 3:40 pm

    That steak looks SO good!

    As far as spices, probably oregano (oh wait, that’s an herb, not a spice) so um….garlic powder, I guess. If that counts.

  23. July 21, 2010 / 3:41 pm

    Oh, I forgot! MEAT for protein source!

  24. July 21, 2010 / 3:56 pm

    I use cayenne pepper on just about everything.

    I LOVE the Lily pictures! She is so cute I just want to hug her! ๐Ÿ™‚

  25. July 21, 2010 / 4:55 pm

    Lily is so adorable!

    I think I use cumin and chili powder the most or blackening season but I try to avoid it b/c it has so much sodium.

    The couscous salad looks amazing. It’s kinda like a delicious new twist on cold potato or macaroni salad.

  26. July 21, 2010 / 5:23 pm

    lily is too cute! i am with you about red meat but this dinner looks fabulous!

  27. July 21, 2010 / 5:38 pm

    That steak looks so, so good. I have some skirt steak in the fridge…I wonder if it would work? I think so. I’m making this tonight ๐Ÿ™‚

    As far as spices, cinnamon has to be the most used. I’ve never run out of any other spice (I haven’t been doing any serious cooking until recently), but I’ve gone through at least 2 containers of cinnamon. Love that stuff.

  28. July 21, 2010 / 5:42 pm

    I actually love red meat, so this steak would work over here. The Lime marinade sounds great, great tenderizer. Adorable pics of Lily.

  29. July 21, 2010 / 6:56 pm

    I think my favorite protein source would be chicken?? I’m not quite sure. I also love milk ๐Ÿ˜› Anyway, I am getting more used to using spices than I used to — my husband and I received a spice gift from Penzey’s spices called “Spicy Wedding” for our wedding… it’s pretty cool and the spices are awesome! (Especially the English Rub for steaks!)

  30. July 22, 2010 / 7:55 am

    Flank steak is by far my favorite cut of meat ๐Ÿ™‚

  31. July 22, 2010 / 9:55 pm

    I rarely make beef at home, but I might have to make an exception for these – they look so flavorful!

  32. July 25, 2010 / 10:18 pm

    Aww… poor Lily… she just thought she found an awesome new toy. We actually had to put a sign up on the inside of our bathroom door. It says “Please save the tp from the puppy. Close the door behind you.”

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