Braised Rolled Flank Steak
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There are two steps to braising. First you brown the meat to seal in the juices, then
cover and cook it with a small amount of liquid at a low temperature for a long
time to break down the fibres.
Servings:
Ingredients:
| Nutritional Info | |
| Per serving: | - |
| cal | about 370 |
| pro | 39 g |
| total fat | 17 g |
| sat. fat14 | 6 g |
| fibre | 2 g |
| chol | 100 mg |
| sodium | 756 mg |
| % RDI: | - |
| calcium | 7% |
| iron | 33% |
| vit A | 12% |
| vit C | 42% |
| folate | 15% |
Suggested Recipes
-
1 flank marinating steak about 2 lb (1 kg)
1 tbsp (15 mL) vegetable oil
1 onion, chopped
2 cloves garlic, minced
1 tsp (5 mL) dried marjoram
1/2 tsp (2 mL) dried thyme
1/4 tsp (1 mL) each salt and pepper
1/4 cup (50 mL) red wine
1 can (28 oz/796 mL) tomatoes
2 tbsp (25 mL) tomato paste
STUFFING:
1 egg
1 cup (250 mL) fresh bread crumbs
1/2 cup (125 mL) finely chopped salami or ham
2 cloves garlic, minced
1/4 cup (50 mL) chopped rinsed green olives
1/4 cup (50 mL) chopped fresh parsley
1 tbsp (15 mL) rinsed drained capers
Preparation:
Stuffing: In bowl, beat egg. Add bread crumbs, salami, garlic, olives, parsley and capers; toss and set aside.
Starting at long side of steak and holding knife parallel to board, cut in half almost but not all the way through; open like book. Spread with stuffing, leaving 1/2-inch (1 cm) border on all sides.
Starting at same side, roll up; tie at 1 1/2-inch (4 cm) intervals. In large Dutch oven, heat oil over medium-high heat; brown steak all over. Transfer to plate. Drain fat from pan.
Fry onion, garlic, marjoram, thyme, salt and pepper, stirring occasionally, until softened, about 5 minutes. Add wine and bring to boil. Add tomatoes and mash. Add tomato paste and return to boil; reduce heat and simmer for 10 minutes.
Return rolled steak and any juices to pan; spoon sauce over top. Cover and braise in 300°F (150°C) oven for about 2 hours or until tender, turning and spooning sauce over top halfway through. Transfer to cutting board and tent with foil; let stand for 5 minutes before cutting into 12 slices.
Meanwhile, bring sauce to boil; reduce heat and simmer until sauce flows slowly when spatula is drawn across bottom of pot, about 5 minutes. Serve with steak. Makes 6 servings.
Starting at long side of steak and holding knife parallel to board, cut in half almost but not all the way through; open like book. Spread with stuffing, leaving 1/2-inch (1 cm) border on all sides.
Starting at same side, roll up; tie at 1 1/2-inch (4 cm) intervals. In large Dutch oven, heat oil over medium-high heat; brown steak all over. Transfer to plate. Drain fat from pan.
Fry onion, garlic, marjoram, thyme, salt and pepper, stirring occasionally, until softened, about 5 minutes. Add wine and bring to boil. Add tomatoes and mash. Add tomato paste and return to boil; reduce heat and simmer for 10 minutes.
Return rolled steak and any juices to pan; spoon sauce over top. Cover and braise in 300°F (150°C) oven for about 2 hours or until tender, turning and spooning sauce over top halfway through. Transfer to cutting board and tent with foil; let stand for 5 minutes before cutting into 12 slices.
Meanwhile, bring sauce to boil; reduce heat and simmer until sauce flows slowly when spatula is drawn across bottom of pot, about 5 minutes. Serve with steak. Makes 6 servings.
Tags:
Source
Canadian Living Magazine: November 2007
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