Rolled Flank SteakPosted: March 9, 2010
MMMM this was sooo good. One of my favorites lately. I found this recipe in the latest edition of the Clean Eating Mag and not only was it easy to prep, I did it earlier in the day and popped it in the oven when needed, but was so flavorful. I like that it wasnt too loaded down in flavors, but the simple healthy filling gave it just what it needed! I paired this with roasted potatoes soon to be on the blog from Proceed with Caution and steamed asparagus.
Olive oil cooking spray
1/4 cups whole wheat panko
1 tbsp pine nuts, toasted
2 tsp red wine vinegar
2 cloves garlic minced
1/4 tsp fine sea salt
1/4 tsp dried red pepper flakes
1 flank steak about a pound, trimmed of visible fat
3 oz spinach leaves
Preheat oven to 400 degrees. Arrange a rack in a baking dish and coat with cooking spray
In a small bowl, combine panko, nuts, vinegar, garlic, salt, and pepper flakes.
Place steak on a work surface. Holding a sharp knife, parallel to the work surface and positioned along 1 of the longer sides, cut the steak almost in half horizontally so it opens like a book. Spread steak open with “spine of book” parallel to you.
Sprinkle panko mixture over steak and top with spinach. Roll steak up gently and tie up with kitchen string tightly to keep filling in.
Place steak in prepared pan and bake unto the meat thermometer reads 150 for medium and 130 for rare. Remove from oven and cover loosely with foil to rest 10 mins.
Remove foil and string and carefully cut steak crosswise into 1/2 inch slices. Serve drizzled with juices.
Per 4 oz of meat:
Cals:230, Fat: 11 g, Carbs: 8 g, Fiber: 2 g, Sugars: 0 g, Protein: 26 g