Wednesday, March 24, 2010

Clean Eating: Rolled Flank Steak

We are subscribers of the Clean Eating magazine and have followed their weekly meal plans and tried some of their recipes in each magazine. By doing this we have both noticed a big difference in how our bodies work and hubby has lost a good bit of weight by eating this way (and exercising.)

By planning our meals this way we are open to new experiences; foods that we would have never tried before. Tonight was one of those things: rolled flank steak. not that we would have never ate this but we would have thought it would have been too hard to cook.

y though, it wasn't too hard to make. You just slice it in half, fill it with a few ingredients and roll it. Here is a picture of ours.

And then when we rolled it..... so we need to work on rolling it.

Overall it was a pretty decent dish. Though we are not big red-meat eaters and so when we cut it open and it was still very red we kinda shrugged our shoulders and just tried it anyways. Needless to say we will be cooking it a little longer next time.

Here is the recipe if you would like to try it:

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
kitchen string

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


  1. You crack me up. Your rolled steak was absolutely beautiful!Haha.

  2. It just looks like it would be fun to eat!! I still am not brave enough to try certain things with my food...and I always think Husby is more picky than he really is...oh or never right!?

  3. Hey! I tagged you over on my better get to it!