- Your Heart
- Ask Dr. T
- Heart Healthy Living
- About Us
- Contact Us
Flank steak adventures with Coffee-Peppercorn Marinade
This dish was in honor of a daughter, who doesn’t visit very often and usually has no time to take care of herself with home cooked dinners.
Marinated and cooked the steak as instructed, came out perfectly! Combined with wilted Spinach, topped with roasted pine nuts, and the same diced red roasted potatoes from earlier this week, but this time combined with diced red Onion, Garlic, Rosemary, Thyme, a little salt and pepper to taste.
Unlike my previous culinary adventure (which was a little bland to my taste), this dish was spicy and totally delicious.
We topped dinner with an Oregon Pinot Noir, its spiciness complimenting the marinate to perfection, and I cannot think of a better meal.
So here are the details:
As usual, it’s all in the prep. First the marinade, combined in a plastic storage bag with the Flank steak and stored in the fridge. Go do something else for a while, the marinade needs some time to do its magic.
When you are ready to some serious cooking, dice the potatoes, Onion, Garlic, Rosemary and Thyme. Parboil the potatoes for 10 minutes and next combine them with the veggies & spices onto a cookie sheet covered with aluminum foil (makes cleaning so much easier). Into the oven (25 minutes @ 450⁰C).
Slow roast the pine nuts (low heat, no add-ons), and it should now be about time to cook your flank stake in a little olive oil, 4-5 minutes medium heat each site. I like my steak up to medium rare and with this thickness of meat you will get there just fine.
When done, let the steak rest (cover with aluminum foil), add the rest of the marinade into the frying pan and add a little chicken broth to the mix. Get it to a slow boil and put the steak back in for a quick turn and a nice browning. Steak out again, rest, while… You start sautéing the spinach in another pan (little olive oil), it will only take a minute, don’t keep it going too long!
Per serving : 230 Calories; 9 g Fat; 3 g Sat; 4 g Mono; 45 mg Cholesterol; 3 g Carbohydrates; 23 g Protein; 0 g Fiber; 337 mg Sodium; 284 mg Potassium for the steak, add another 70-80 Calories for the rest.
Time to serving, about two hours to allow for the marinade. Once that is done, less than an hour of prep and cooking.
This was about as good as it gets, one of these meals where you realize how good food and good wine compliment and enhance one another. I guess I am done for the week on red meat consumption, as I intend to follow the American Heart Association guidelines.
So what do you do with the leftovers?
For serving, thinly slice the meat across the bias, plate with the starch, spinach and pine nuts, add a little the juice from the frying pan, top it off with some chopped fresh Parsley and voila,
Ask Doctor T. Blog
I have been advised by my primary physician to schedule a cardiac catherization and possible stent placement procedure after having a Nuclear Stress Test with the following "Findings:
The study quality is excellent. There is no transient LV ischemic dilatation noted. The left ventricular...
I have a friend with internal defibulator. can I perform cpr and is it possible for me to get shocked if the debibulator is going off?