Clean Eating Flank Steak Roll ( Roulade )
Olive oil cooking spray
1/4 c whole wheat panko bread crumbs
1 tbsp pine nuts
2 tsp red wine vinegar
2 cloves minced garlic
1/4 tsp sea salt
1/4 tsp dried red pepper flakes
1 lb flank steam, trimmed of visible fat
3 oz spinach leaves ( about 6 cups )
Preheat oven to 400 degrees. Arrange a rack in a baking pan and coat with cooking spray to prevent sticking
1. Combine panko, nuts, vinegar, garlic, salt, and pepper flakes in a bowl. Set aside.
2. Using a sharp knife, cut steak horizontally into 2 pieces so that it opens like a book
Spread steak open so that it is one continuous, think long slice of meat.
3. Sprinkle bread crumb mixture evenly over steak, leaving about 1" border on all sides of the beef. Beginning on the outer edge, roll the steak until it is tight roll onto itself, and secure roll by tying with kitchen string or secure edges with toothpicks.
4. Bake until meat thermometer reads 150 degrees ( for medium , about 35 minutes ) or 130 degrees ( for rare, about 30 minutes ) Transfer steak roll to cutting board, cover loosley with foil, and allow meat to rest at least 10 minutes.
5. Remove foil, string/toothpicks, and cut into slices to serve.
If you'd like to see a slide show with pictures of these steps: Clean Eating Magazine: Slide Show on How to Assemble the Steak Roll
Violent Indifference substituted cayenne pepper for the red pepper flake, added onion powder, and used regular whole wheat bread crumbs ( as he had no panko ) and it worked out great. He adds that the only change he would make would have been to slice the meat thinner. His was a bit too thick.
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