Steak Chimichurri Salad

Support your body’s hardworking circulatory system with a meal that’s rich in iron

and vitamin C!

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I had heard so many good things about the second trimester of pregnancy- no more morning sickness, an increase in energy, the arrival of the famous “pregnancy glow”- and I was ready for it. I had the impression that once I entered the second trimester, I would be jumping out of bed before the alarm clock went off and getting all those things done that I hadn’t been able to do in those first three months. But I was still throwing up a few days a week and the snooze alarm continued to be hit. And where the heck was my glow? I quickly realized pregnancy symptoms don’t magically stop when your first trimester is over, especially when it comes to energy levels.

It’s true that your second trimester typically comes with an increase in energy, but a lot of it is being used to fuel the increased production of red blood cells. And while this (and just the action of growing a human in general) can cause a normal amount of fatigue at any point during your pregnancy, fatigue can also be a sign of anemia. Anemia is when you are deficient in iron, and it usually happens around week 20 of your pregnancy. One in five women will develop anemia during their pregnancy so it’s fairly common. Iron is vital for helping your body keep up with the increased production of blood circulating throughout your body, so getting an adequate amount is very important.

If you haven’t already, try incorporating more iron-rich foods into your diet. Vitamin C helps increase your body’s absorption of iron, so eating meals with ingredients that include both is a great way to increase your iron intake. In this recipe, tender steak provides you with iron and fresh herbs and veggies provide you with vitamin C for maximum benefits.

What ingredients do I need for steak chimichurri salad?

• Flank steak

• Extra virgin olive oil

• Fresh parsley

• Fresh cilantro

• Fresh garlic

• Dried oregano

• Red wine vinegar

• Red pepper flakes - you can substitute with about 1 Tbsp of chopped red chilis

• kosher salt

• Black pepper

• Red onion

• Red bell pepper

• Corn kernels - fresh or canned and drained

• Cherry tomatoes

• Avocado

• Salad greens - whatever kind you like best, I prefer to use a mix

Helpful products for making this recipe:

• Wireless meat thermometer

• Chef's knife

• Mixing bowl

Which ingredients in this recipe are high in Vitamin C?

• Cherry tomatoes

• Red bell pepper

• Fresh parsley

How much does this recipe make?

This recipe makes six ¼ cup servings of chimichurri dressing and about six 5 oz servings of flank steak.

Helpful tips for grilling flank steak:

• No matter what type of red meat, I always salt it beforehand for at least 30 minutes and up to 2 hours. Not only does this season the meat from within, but it helps break down tough muscle fibers to make the meat more tender.

• Letting the steak come to room temperature before salting helps the salt absorb better, and it helps the steak to cook evenly.

• Flank steak is a relatively thinner cut, so cooking it beyond medium rare can cause it to get tough and chewy. It also cooks quickly so make sure to keep an eye on it!

• Let your steak rest for about 10 minutes before you cut into it to keep it nice and juicy.

What are some signs of anemia during pregnancy?

• Fatigue

• Weakness

• Dizzyness

• Rapid or irregular heartbeat

• Restless leg syndrome

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Ingredients:

For the chimichurri dressing:

• 1 ½ cups olive oil

• 2 cup fresh parsley, roughly chopped

• ½ cup cilantro, roughly chopped

• 4 ⅔ Tbsp red wine vinegar

• 6 garlic cloves

• 2 tsp red pepper flakes

• 2 tsp dried oregano

• 2 tsp course salt

• 1 tsp black pepper

  
  

For the salad:

• 2 lbs flank steak

• ½ Tbsp salt

• 1 tsp black pepper

• ½ cup corn kernels (fresh or canned and drained)

• 1 cup red bell pepper, chopped

• 1 cup cherry tomatoes, halved

• ¼ cup red onion, chopped

• 6 oz mixed salad greens

• 2 ripe avocados, sliced or cubed

Directions:

For the chimichurri dressing:

1. Make the chimichurri dressing and let it rest in the fridge for at least one hour before serving

For the salad:

1. Mix your chopped veggies and salad greens together in a large bowl and set aside

For the steak:

1. Season the steak with salt and pepper at least 30 minutes before grilling and leave it out so it can come to room temperature

2. Preheat your grill to medium-high heat (about 450 degrees on a gas grill)

3. Cook the steak until the meat thermometer reads 130 degrees (about 4-5 minutes on each side)

4. Remove the steak from the grill and let it rest 10 minutes before slicing

To serve:

1. Portion out your salad and top it with the sliced steak and chimichurri dressing

Sources:

1. Harms, R. W., Johnson, R. V., & Murry, M. M. (2004). Mayo Clinic: Guide to a healthy pregnancy. HarperResource.

2. Redd, N. A. (2018). Pregnancy, omg! St. Martin's Press.