• 1 tablespoon cumin seeds
• 2 teaspoons coriander seeds
• 2 teaspoons whole black peppercorns
• 3/4 cup brown sugar
• 3/4 cup 100% Florida orange juice
• 1/4 cup fresh lime juice
• 1 teaspoon minced garlic
• 2 tablespoons chopped scallions
• 1 teaspoon salt
• 1 1/2 pounds flank steak, cut into six pieces

1. Preheat oven to 350 degrees.

2. In a small baking dish combine cumin, coriander and peppercorns. Place baking dish in 350 degree oven for 5 to 8 minutes or until coriander is golden. Remove from oven. Using a mortar and pestle or the bottom of a sauté pan, crush spices.

3. In a medium bowl, combine crushed spices and all remaining ingredients, except for steak, and mix together. Place flank steak in to a 9-inch by 13-inch glass baking dish, pour marinade over steak and place in refrigerator for 2 hours. Turn steak occasionally.

4. Preheat broiler. Transfer steak and remaining marinade into a 9-inch by 13-inch metal baking dish (a metal cookie sheet will also work) and broil for 10 to 15 minutes to desired doneness. Rotate and turn steak regularly to allow marinade to cook down and glaze steak. Remove steak and let sit for 5 minutes before slicing. Serve with mashed sweet potatoes (see recipe).

220 calories (27% calories from fat), 24 g protein, 13 g carbohydrates, 0 g fiber, 7 g total fat (sat 3 g, mono 2.88 g, poly .3 g), 130 mg sodium, Vitamin A 0% DV, Vitamin C 15% DV, Calcium 4% DV, Iron 10% DV

• 1 1/2 pounds sweet potatoes, washed, peeled and cut in 1-inch cubes
• 1/2 cup 100% Florida orange juice
• 1 tablespoon butter
• 1/2 teaspoon salt
• 2 tablespoons honey
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon cinnamon

1. Place 6 cups water in a large saucepan and bring to a boil. Add potatoes and cook for 10 to 15 minutes or until potatoes are tender. Turn off heat and drain water. Place saucepan back on burner for 30 more seconds to dry potatoes.

2. Add remaining ingredients and mash with a potato masher until all ingredients are mixed well. Potatoes will be slightly lumpy. For smoother sweet potatoes, beat with electric mixer on low until smooth.

120 calories (12.5% calories from fat), 1 g protein, 25 g carbohydrates, 4 g fiber, 1.5 g total fat (sat 1 g, mono .44 g, poly .144 g), 200 mg sodium, Vitamin A 330% DV, Vitamin C 35% DV, Calcium 4% DV, Iron 4% DV