Grilled Flank Steak with Arugula & Shaved Parmesan: A Healthy and Flavorful Recipe (21 Day Fix & WW Friendly)
Finding time for healthy cooking amidst a busy schedule can often feel like a juggling act. As a busy parent, I know the struggle of trying to whip up a nutritious and delicious meal that everyone will love, without spending hours in the kitchen. That’s why I’m thrilled to share one of my go-to recipes: this incredible Grilled Flank Steak with Arugula and Shaved Parmesan. It’s a true lifesaver for those hectic weeknights, yet elegant enough for a weekend gathering. This recipe is not only bursting with fresh flavors, but it’s also incredibly healthy and perfectly aligned with 21 Day Fix container counts and Weight Watchers Freestyle points, making healthy eating both simple and satisfying.
This dish combines tender, perfectly grilled flank steak with the peppery bite of fresh arugula and the salty tang of shaved Parmesan. It’s a vibrant, light, and protein-packed meal that delivers on taste without compromising your health goals. The best part? It comes together quickly on the grill, making it an ideal choice for warm weather or when you just want a fuss-free dinner.
Why Flank Steak is a Fantastic Choice for Healthy Grilling
Flank steak is an incredibly versatile and flavorful cut of beef, known for its leanness and ability to absorb marinades beautifully. Its distinct grain makes it perfect for grilling, offering a rich, beefy taste that stands up well to bold flavors. When cooked properly and sliced against the grain, it becomes wonderfully tender. Opting for flank steak is a smart move for healthy eating, as it’s a great source of lean protein, essential vitamins (like B12), and minerals (such as iron and zinc), all crucial for energy and overall well-being.
Grilling is arguably the best cooking method for flank steak. It provides a fantastic sear on the outside while keeping the inside juicy and tender. Plus, it’s a healthier cooking option as it requires minimal added fats and allows excess fat to drip away. The smoky char from the grill adds an extra layer of flavor that complements the fresh toppings perfectly.
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The Perfect Pairing: Arugula and Shaved Parmesan
What truly elevates this flank steak from a simple grilled meat to a gourmet-style meal is the exquisite combination with fresh arugula and delicate shaved Parmesan. Arugula, with its distinct peppery and slightly bitter notes, provides a refreshing contrast to the rich, savory steak. It’s also packed with vitamins A, C, and K, making it a powerful addition to your diet.
Shaved Parmesan cheese adds a salty, umami-rich layer that complements both the steak and the arugula beautifully. While I chose Parmesan for its classic flavor profile, don’t hesitate to experiment! Feta or blue cheese would also provide an outstanding creamy and tangy counterpoint, allowing you to customize the dish to your preference.
Health Benefits of this Steak Salad
This recipe isn’t just delicious; it’s a powerhouse of nutrition. Flank steak provides high-quality protein, essential for muscle repair and satiety. Arugula is a low-calorie, nutrient-dense green that supports bone health and immune function. Tomatoes add a burst of antioxidants and Vitamin C, while red onions contribute to flavor and offer their own set of health benefits. The balsamic vinegar and extra virgin olive oil in the marinade provide healthy fats and further antioxidants. This balanced meal will keep you feeling full and energized, making it an excellent choice for anyone looking to eat well.
Grilling Flank Steak to Perfection: Tips and Tricks
Achieving a perfectly grilled flank steak is easier than you think. Here are a few tips to ensure your steak is tender and flavorful every time:
- Marinate for Flavor: While this recipe calls for a quick 10-minute marinade, you can let your flank steak marinate for up to 2-4 hours in the refrigerator for deeper flavor penetration. The acidity in the balsamic vinegar helps tenderize the meat.
- Room Temperature: Always allow your steak to come to room temperature for about 15-20 minutes before grilling. This ensures more even cooking.
- High Heat: Flank steak cooks best over high heat. Get your grill nice and hot before placing the steak on it to achieve that beautiful sear.
- Don’t Overcook: Flank steak is lean and can dry out quickly if overcooked. For medium-rare, aim for 2-4 minutes per side, depending on thickness. Use a meat thermometer if unsure; 130-135°F (54-57°C) for medium-rare.
- Rest the Meat: After grilling, always let the steak rest for 5-10 minutes on a cutting board before slicing. This allows the juices to redistribute, resulting in a more tender and juicy steak.
- Slice Against the Grain: This is perhaps the most crucial tip for flank steak! Identify the muscle fibers (the grain) and slice perpendicular to them. This shortens the fibers, making the meat much more tender and easier to chew.
Recipe Variations and Customizations
While this recipe is fantastic as written, it’s also incredibly versatile. Feel free to get creative with your toppings and flavors:
- Cheese Alternatives: As mentioned, crumbled feta or blue cheese would be delicious instead of Parmesan. Goat cheese could also add a creamy, tangy element.
- Add More Veggies: Sliced cucumbers, bell peppers (roasted or fresh), or even grilled asparagus would be excellent additions to the arugula base.
- Different Dressings: If you’re not following a specific plan that restricts dressings, consider a lemon-herb vinaigrette, a light honey-mustard dressing, or a simple olive oil and red wine vinegar mix.
- Spice it Up: Add a pinch of red pepper flakes to the marinade for a subtle kick, or a dash of smoked paprika for a deeper flavor.
- Swap Herbs: Fresh basil or oregano could be added to the salad or marinade for an aromatic touch.
Meal Prep for Busy Days
This flank steak salad is also great for meal prepping! You can grill the steak ahead of time and store it sliced in an airtight container in the refrigerator for 3-4 days. Prepare your arugula, tomatoes, and onions separately. When ready to eat, simply assemble your salad, warm the steak gently if desired (though it’s also delicious cold or at room temperature), and add the shaved Parmesan and dressing. This makes for a quick and healthy lunch or dinner on the go.
Flank Steak with Arugula and Shaved Parmesan {21 Day Fix}
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Ingredients
- 1/4 cup balsamic vinegar
- 2 tablespoons extra virgin olive oil
- 1 clove garlic finely chopped
- 2/3 lb flank steak will shrink when cooked (approximately 10-11 oz)
- 1 cup cherry tomatoes halved
- 1/4 red onion thinly sliced
- 3 cups baby arugula
- 1/3 cup shaved Parmesan
- Freshly ground pepper
- Himalayan or Sea Salt
Instructions
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Whisk together the balsamic vinegar and olive oil in a shallow dish. Add the finely chopped garlic to the mixture. Place the flank steak in the dish and pour the marinade over the top, ensuring it’s well coated. Let it sit at room temperature for 10 minutes to absorb the flavors.
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While the steak marinates, heat your grill to a high temperature. Remove the steak from the marinade, allowing any excess drip off (discard remaining marinade). Season both sides of the steak generously with salt and freshly ground pepper to taste. Grill the steak for about 2-4 minutes per side for a medium-rare finish, adjusting the time based on the thickness of your steak and your desired doneness. Once cooked, transfer the steak to a cutting board and allow it to rest for 5-10 minutes before slicing against the grain into thin strips.
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Divide the baby arugula evenly onto two plates. Arrange the halved cherry tomatoes and thinly sliced red onions over the arugula. Top each salad with approximately 4 oz (half of the cooked 2/3 lb steak) of the sliced flank steak and a generous sprinkle of shaved Parmesan cheese.
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For serving, you can use a 21 Day Fix Approved Balsamic dressing, or simply drizzle a bit more balsamic vinegar and extra virgin olive oil over each salad for a light and refreshing finish. Enjoy immediately!
Notes
WW Freestyle Points (per serving): Each serving of this fulfilling salad is calculated at approximately 6 points (this includes 4 oz of cooked flank steak, the shaved Parmesan cheese, and an additional point for the marinade’s ingredients). Remember to add any additional points for your chosen salad dressing if you opt to use one beyond the simple splash of vinegar and oil. Always verify calculations with your personal Weight Watchers app or program for accuracy.
Nutrition
Detailed 21 Day Fix and Weight Watchers Freestyle Guidance
For those following structured eating plans, this recipe is a fantastic, compliant option. Understanding your container counts and points is key to success, and this meal makes it easy:
- 21 Day Fix: Each serving provides a robust balance of nutrients. You get a generous 2 GREEN containers from the fresh baby arugula, sweet cherry tomatoes, and crisp red onions. The lean grilled flank steak contributes a full 1 RED container of protein. The delicious shaved Parmesan accounts for 1/2 BLUE container, adding a touch of healthy fats and flavor. The extra virgin olive oil used in the marinade adds 2 TSP. If you decide to add an additional balsamic vinaigrette dressing (beyond just a splash of plain vinegar and oil), it typically counts as 1 ORANGE container. Always measure carefully to stay on track!
- Weight Watchers Freestyle: This recipe is remarkably point-friendly. Per serving, it clocks in at approximately 6 WW Freestyle points. This calculation is based on a 4 oz portion of cooked flank steak, the shaved Parmesan cheese, and an additional point allocated for the marinade’s ingredients. Remember that your specific dressing choice will affect the total points, so be sure to track any extra dressings you add. This dish offers a satisfying meal without using up too many of your daily points, thanks to the lean protein and abundance of zero-point vegetables.
This recipe truly embodies the spirit of healthy eating – it’s delicious, satisfying, and easy to fit into a mindful eating plan. I hope you enjoy this vibrant flank steak dinner as much as my family and I do!
Need more personalized guidance or help meal planning for the 21 Day Fix? I offer tailored solutions to make your healthy eating journey simpler and more enjoyable. Check out my Etsy Shop for a variety of 21 Day Fix eBooks, complete with comprehensive grocery lists, essential prep tips, and easy-to-follow recipes. I also provide custom meal planning services upon request! Feel free to contact me directly at trueconfessionsofafitfoodie AT gmail DOT com – I would be delighted to help you achieve your health and fitness goals!