Thursday, April 21, 2011

Recipe Thursday...Flank Steak Roll

Now, doesn't that look scrumptious? It is my is!

Flank Steak Roll
serves 4 (4oz)

  • Olive oil in a misto, or Pam olive oil
  • 1/4 cup whole wheat panko
  • 1 Tbsp pine nuts, toasted
  • 2 tsp red wine vinegar
  • 2 cloves garlic, minced
  • 1/4 tsp sea salt
  • 1/4 tsp red pepper flakes
  • 1 (1lb) flank steak
  • 3 oz baby spinach (about 6 cups)
(I have 3 big meat heads...I mean meat eaters ;)...I used a 2 pound flank steak)

Preheat oven to 400. Arrange a rack in a roasting pan and coat with olive oil spray.

In a small bowl combine panko, toasted pine nuts, vinegar, garlic, salt and pepper flakes. Set aside.

Place steak on cutting surface. With a sharp knife fillet the flank steak, leaving an inch attached on one end. It will look like an open book. Open the steak so the "spine of the book" is parallel to you.

Now you can either do this 2 ways...

I toast my pine nuts in a medium pan, set aside. Saute` the garlic in a quick spray of oil. Add the spinach, let it cook down and add the pine nuts, and the rest of the ingredients from the small bowl, mix and heat through. Spread mixture over the steak, roll up and secure with kitchen string or picks. Place in roasting pan.

The reason why I saute` the spinach mixture first, is because we like our steak more rare than med-well, and the spinach does not cook enough for me.

or you can do it this way...

Sprinkle panko mixture over steak, leave one inch border along the farthest edge. Place Spinach over the panko mixture. Beginning with the closest edge, roll steak up, gently pressing down the spinach as you go. Tie or use picks to close the edges.

 Place into the roasting pan and bake until meat thermometer inserted into the thickest part of steak, registers 150 for medium done-ness, about 35 minutes. Or 130 for medium rare, about 30 minutes.

Transfer to cutting board, cover loosely with foil and let rest for 10 minutes. Cut crosswise into half-inch slices.

Per 4 oz serving: Calories 230, Total fat 11g, Saturated fat 3.5g, Carbs 8g, fiber 2g, Protein 26g, Cholesterol 40mg.

Serve with your favorite side dish! Like a ginormous salad or broccolini, or spaghetti squash! Yumm :)

Your past does not equal, nor does it dictate, your future.


  1. Hello Tammy,
    Jen sent me over here and I happy to be a new follower!

    This flank steak looks so man is a big carnivore. This is right up his alley.

    Thanks for sharing you recipe and I look forward to many more good eats ;->

    Fabulous home you have there...would love more pictures of that view!!

    have a wonderful day

    janet xox

  2. Well - this is my 3rd comment on your site today :) I know I love comments - so I figured it couldn't hurt. I have managed to read back through all your posts - and you are fabulous my friend - and exactly what I need right now. I keep looking for those excuses - as to why the weight won't come off. I think - well I am running and going to the gym...Then I think of the days I missed - and the late night snack I had - and left that out of my head as I made my excuse. I am getting a pen and paper - and holding myself accountable. Thank you!

  3. Awesome blog! I'm so happy Jen sent me here. I've also put you on my Facebook and tweeted. Good luck and keep the posts coming. Now, I need to dump my coffee and get cold water!

  4. Ok, this looks super yummy but seriously, I just read your comment on Jen's blog and really your husband built your house! AMAZING! You have a gorgeous home! Good luck with your blog :)

  5. oooh! This will be loved over at my house too! Thanks for sharing the recipe....