Recipes

With the sauce and corn salsa accompaniment, this is a great Southwestern dish. Grilled corn on the cob highlights this salsa. Leftovers taste just as good the next day; either reheat gently or serve at room temperature.

• 1 cup barbecue sauce
• 1/3 cup cider vinegar
• 2 tbsp molasses
• 1/4 tsp hot pepper sauce
• 1 1/2 lb flank steak
• 1 1/3 cobs of corn
• 1 cup red bell pepper sliced in half, seeds and ribs removed
• 1 cup canned black beans, rinsed and drained
• 1/3 cup chopped green onion
• 1/4 cup chopped cilantro or parsley

1. Whisk the barbecue sauce, vinegar, molasses and hot pepper sauce in a bowl. Place the flank steak in a shallow, non-reactive baking dish and pour the sauce over the steak. Cover with plastic wrap and refrigerate for 2 hours or overnight.
2. Boil the corn for 2 minutes. Drain and brush with oil. Heat the barbecue or grill pan to medium-high and spray with cooking oil. Place the corn on the cob and bell pepper over a medium heat and grill just until the bell pepper is charred and soft and corn is browned, about 5 minutes.
3. Chop the bell pepper and remove corn from the cob. Add the beans, onion and cilantro. Set aside.
4. Remove the steak from the marinade and set the marinade aside in a small saucepan.
5. Preheat the barbecue or a non-stick grill pan to medium- high and spray with cooking oil. Cook the beef over medium- high heat for 5 to 8 minutes per side, or until it’s done to your liking.
6. While the steak is cooking, bring the reserved marinade to a boil and boil for 5 minutes. Serve the steak with the sauce and salsa on the side.

Nutritional value per serving: Calories 286; Protein 26 g; Carbohydrates 16 g; Fibre 1.5 g; Total fat 9.6 g; Saturated fat 3.9 g; Cholesterol 59 mg; Sodium 516 mg