Flank Steak Roll with Spinach and Garlic

PRE-STORY: Right now I'm barely training so there are some nights when Dude has jiu-jitsu practice and I have time to cook. Tonight was one of them.

DISH: Beef

SOURCE/ADAPTED FROM: Clean Eating magazine, March/April 2010, Volume 3, Issue 2

ACTIVE TIME: 25 min TOTAL TIME: 1 hour 15 min

INGREDIENTS: Italics Font items are my adaptations
• Olive Oil Cooking Spray - used regular PAM
• 1/4 C Whole Wheat Panko - Couldn't find that, used regular Panko, and needed more because I rolled the steak roll in Panko before baking
• 1 Tbs Pine Nuts, toasted - whoops, forgot the toasting part - note to self - read and reread the recipe
• 2 tsp red wine vinegar - added 1 tsp+ red wine
• 1/4 tsp fine sea salt - used gray sea salt from Napa Style
• 2 Clove Garlic, Coarsely Chopped - used 3 cloves
• 1/4 tsp dried red pepper flakes - dang it, missed this one to - see note to self above
• 1 Flank Steak, trimmed of visible fat - mine was 1.4 lbs
• 3 oz Spinach Leaves, about 6 cups - I chopped mine
• Added chopped Cremini Mushrooms, about 1/2 Cup

DIRECTIONS:
Preheat oven to 400. Arrange a rack in a baking pan and coat with cooking spray. (Cover the bottom of the baking rack with aluminum for easy clean up).

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

Place steak on a work surface. Holding a sharp knife (ideally a carving knife with a thinner blade than a chef's knife) parallel to the work surface and positioned along 1 of the longer sides, cut steak almost in half horizontally, so it opens like a book. Spread steak open with "spine of book" parallel to you.

Sprinkle panko mixture evenly over steak, leaving a 1 inch border along the farthest edge. Arrange mushrooms and spinach on top of panko mixture. Beginning with the closest edge, roll steak up, gently pressing down on spinach. Rotate steak roll so it's vertical to you and tie crosswise at 1 inch intervals with kitchen string. Roll in extra panko. Place steak on rack in prepared baking pan and bake until a meat thermometer inserted into the thickest part of steak registers 150F . for medium doneness, about 35 minutes, or 130F for medium rare, about 30 minutes. Transfer steak roll to a cutting board, loosely cover with foil and let rest for 10 minutes (internal temperature will continue to rise to about 160F for medium, 140F for medium rare).

Remove foil and string and carefully cut steak crosswise into 1/2 inch slices. Serve drizzled with any juices accumulated on cutting board.

SERVES / NUTRITIONAL INFORMATION:
Serves 4

Original recipe Per serving: Calories 230; Fat 11 g (Saturated 3.5 g); Cholesterol 40 mg; Sodium 220 mg; Carbohydrate 8 g; Fiber 2 g; Protein 26 g

RATING/DIFFICULTY:
Taste Rating: Three Fat Running Chefs - Needs Tweaking

Difficulty Rating: Just TRI! - Takes Time but you can do it!!

SERVED WITH:
Steamed New Potatoes - I could post the recipe and all, but basically steam some new potatoes, add a little olive oil and spices of choice and serve.

FINAL NOTES:
This was good but there are so many things I would do different. First I'd saute some onions and add to the mix. I'd also eliminate the red wine vinegar and just use red wine. You could play with the spices. And add more salt!