Flank Steak over Corn-Kernel Polenta - PCOS-Friendly Recipe
This Flank Steak over Corn-Kernel Polenta is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 5 1/2 c. water
- 2 1/4 tsp. salt
- 3/4 tsp. dried thyme
- 2 c. fresh (cut from about 3 ears) or frozen corn kernels
- 1 1/3 c. coarse or medium cornmeal
- 2 tbsp. butter
- 2 tbsp. Cooking oil
- 1 1/2 lb. flank steak
- 1/4 tsp. fresh-ground black pepper
- 2 cloves garlic
- 1 c. dry white wine
- 1/2 c. brandy or bourbon
Instructions
- In a medium saucepan, bring the water, 1 3/4 teaspoons of the salt and 1/2 teaspoon of the thyme to a boil. Stir in the corn and cook until tender, 5 minutes for fresh, 1 minute for frozen. Add the cornmeal in a slow stream, whisking. Reduce the heat and simmer, stirring frequently, until very thick, about 20 minutes. Remove from the heat. Stir in the butter.
- In a large frying pan, heat the oil over moderate heat. Sprinkle the steak with the remaining 1/2 teaspoon salt and the pepper. Add the meat to the pan and cook for 5 minutes. Turn and cook to your taste, about 5 minutes longer for medium rare, depending on the thickness. Remove.
- Reduce the heat to moderately low. Add the garlic to the pan and cook, stirring, for 30 seconds. Add the remaining 1/4 teaspoon thyme, the wine and the brandy and stir to dislodge any brown bits that cling to the bottom of the pan. Boil until reduced to approximately 1/4 cup, 3 to 4 minutes. Slice the steak across the grain and on the diagonal. Serve the steak over a bed of corn polenta, with the sauce drizzled over all.
- Wine Recommendation: Cabernet Sauvignon goes well with red meat, which tames the tannic wine. One from Napa Valley is just the ticket here.
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Frequently Asked Questions
Yes, this Flank Steak over Corn-Kernel Polenta recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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