Cass Regional Medical Center | Wellness Matters | Summer 2020
2800 E. Rock Haven Road Harrisonville, MO 64701 816-380-3474 DATE: 9/30/2014 Standard CLIENT: Cass Regional Medical Center U.S. Postage PAID CCI JOB NO.: CMM30770 Cass Regional Medical Center COPY IN: 9/25/2014 INDICIA For information about what Cass Regional Medical Center is doing to keep our patients and community safe during the COVID-19 outbreak, please visit our website. cassregional.org > “Patients & Visitors” tab > “Coronavirus (COVID-19)” Directions • • For the marinade, combine lemon juice, olive oil, oregano and garlic in a large bowl. • • Lay steak in a flat container with sides, and pour marinade over the steak. Let the steak marinate for at least 20 minutes (or up to 24 hours in the refrigerator), turning several times. • • Combine all the ingredients for the yogurt sauce. Set yogurt sauce aside for at least 15 minutes to blend flavors. (Sauce can be prepared up to 1 hour in advance and refrigerated.) • • Preheat oven broiler on high temperature, with the rack 3 inches from heat source. • • Broil steak for about 10 minutes on each side (to a minimum internal temperature of 145 degrees). Let cool for 5 minutes before carving. • • Slice thinly across the grain into 12 slices (1 ounce each). • • Serve three slices of the steak with ½ cup yogurt sauce on the side. Makes 4 servings. Greek-style flank steak with tangy yogurt sauce Ingredients 1 beef flank steak (12 ounces) For marinade: ¼ cup lemon juice 1 tablespoon olive oil 2 teaspoons fresh oregano, rinsed, dried and chopped (or ½ teaspoon dried) 1 tablespoon garlic, minced (about 2 to 3 cloves) For yogurt sauce: 1 cup cucumber, peeled, seeded and chopped 1 cup nonfat plain yogurt 2 tablespoons lemon juice 1 tablespoon fresh dill, rinsed, dried and chopped (or 1 teaspoon dried) 1 tablespoon garlic, minced (about 2 to 3 cloves) ½ teaspoon salt Nutrition information Serving size: 3-ounce steak, ½ cup yogurt sauce. Amount per serving: 181 calories, 7g total fat (2g saturated fat), 36mg cholesterol, 9g carbohydrates, 21g protein, 0g dietary fiber, 364mg sodium. Source: National Heart, Lung, and Blood Institute Try it in a sandwichwith pita bread, lettuce and tomato.