Pan-Grilled Flank Steak with Chermoula

Chermoula is a versatile North African herb-and-spice sauce. Use a cast-iron grill pan for this dish, as a nonstick grill pan can't handle high heat.

Ingredients
Chermoula:
1 cup fresh parsley leaves
1 cup fresh cilantro leaves
1 tablespoon paprika
3 tablespoons less-sodium beef broth
2 tablespoons fresh lime juice
1 tablespoon extravirgin olive oil
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon salt
1/4 teaspoon ground red pepper
2 garlic cloves, peeled

Steak:
1 (1 1/2-pound) flank steak, trimmed
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray


Preparation
To prepare sauce, place the first 11 ingredients in a food processor; process until finely chopped, scraping sides of bowl occasionally.
To prepare steak, sprinkle steak with 1/4 teaspoon salt and black pepper. Heat a cast-iron grill pan over high heat. Coat pan with cooking spray. Cook steak 4 minutes; turn and look for red beads forming on the surface to indicate the steak is approaching medium rare. Cook 4 minutes or until desired degree of doneness. Let rest 5 minutes. Cut steak diagonally across the grain into thin slices. Serve with sauce.

Yield
6 servings (serving size: 3 ounces steak and 1 1/2 tablespoons sauce)

Nutritional Information
CALORIES 195(41% from fat); FAT 8.9g (sat 2.7g,mono 4.1g,poly 0.5g); PROTEIN 25.3g; CHOLESTEROL 37mg; CALCIUM 55mg; SODIUM 284mg; FIBER 1.2g; IRON 2.9mg; CARBOHYDRATE 2.6g


Mark Bittman , Cooking Light, MARCH 2006