Flank Steak Roulade

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This is one of those meals where everyone will "ooohhh" and "ahhhh" over the wonderful presentations.  However, it can be your little secret on how easy this dish is to prepare.  Flank Steak Roulade basically means rolled flank steak.  The beauty of this recipe is you can use whatever you want inside the "stuffing".  Blue cheese and bacon, swiss cheese and mushrooms, roasted red peppers, artichokes, and really anything that would go good with steak.

I decided to do a cheesy spinach and tomato roulade.  Yum!  And as you can see the options are endless!  It really is a beautiful dish that is simple to make and on the table in no time.  You can also prepare everything ahead of time and then just pop it in the oven when you get home.

Flank Steak Roulade
1-1/2 to 2 lbs Flank Steak, butterflied (here's a video to help with this) or pounded out to 1/4 in thickness
Salt and Pepper to taste
1 TBS Minced Garlic
1/4 cup Sun Dried Tomatoes, roughly chopped
5-6 Basil Leaves, chopped
1/4 cup Shredded Mozzarella
1-2 handfuls of Baby Spinach

1. Season steak with salt and pepper then rub garlic onto steak
2. Layer sun dried tomatoes, basil, mozzarella, and baby spinach over steak leaving about 1/2 inch from edges
3. Tightly roll steak and secure with toothpicks or tie with butcher's twine (here's a video to help with that)
4. Place steak in a baking dish and bake for about 20-35 minutes in a preheated 350 degree oven until the steak is prepared to your liking
5. Place steak on a platter and tent with foil and allow to rest for 5 minutes 
6. When ready to serve slice into 1" slices and enjoy :)

I rounded out the meal with some homemade mashed potatoes and maple dill carrots.  Get creative and make your own roulade.  I guarantee this will become an easy dish that not only tastes great, but looks beautiful!

Below is the nutritional value per serving.  This recipe yields approximately 6 servings.

  

Nutrition Facts

Serving Size 172 g

Amount Per Serving

Calories 322 Calories from Fat 128

% Daily Value*

Total Fat 14.2g 22%

Saturated Fat 5.9g 30%

Cholesterol 86mg 29%

Sodium 130mg 5%

Total Carbohydrates 2.1g 1%

Dietary Fiber 0.5g 2%

Protein 43.9g

Vitamin A 21% • Vitamin C 13% Calcium 7% • Iron 18%

Nutrition Grade B

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in sodium
• Very low in sugar
• High in niacin
• High in phosphorus
• Very high in selenium
• High in vitamin B6
• High in vitamin B12
• High in zinc

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Maple Dill Carrots

I don't know why, but I bought a HUGE bag of carrots.  I really didn't need that big of a bag and I personally am not fond of them.  So who knows what I was thinking.  Oh well if there are any left over this weekend we can go feed the Elk and Buffalo.  I am sure the kids won't complain :)

The only way I ever eat carrots are cooked in a roast, stew, or candied.  I really wanted to try something different so when I found this recipe for Maple Dill Carrots on Allrecipes I decided to give it a try.  The funny thing about this recipe is there is no maple in it???  Oh well...I'm not one to let that stop me so I continued on.

Maple Dill Carrots

6 Large Carrots, peeled and chopped (about 1/2" pieces)

2 TBS Butter

2 TBS Brown Sugar

3/4 tsp Dried Dill

1/2 tsp Salt

1/2 tsp Black Pepper

1. Place carrots in a saucepan and put enough water in to just cover
2. Bring to a boil and cook until carrots are tender (about 15-20 minutes)
3. Drain carrots
4. In the same saucepan melt butter
5. Then add brown sugar, dill, salt, and pepper and cook over high heat
6. Add carrots and continue to cook for about 5 minutes so the sauce becomes "syrupy"

Pretty easy and a nice change from candied carrots.  I enjoyed them and so did everyone else so maybe we won't be feeding the buffalo and elk after all ;)

Nutritional value is per serving.  This recipe yields approximately 6 servings.

Nutrition Facts

Serving Size 81 g

Amount Per Serving

Calories 76 Calories from Fat 36

% Daily Value*

Total Fat 4.0g 6%

Saturated Fat 2.5g 12%

Trans Fat 0.0g

Cholesterol 10mg 3%

Sodium 272mg 11%

Total Carbohydrates 10.0g 3%

Dietary Fiber 2.1g 8%

Sugars 6.3g

Protein 0.8g

Vitamin A 243% • Vitamin C 7% Calcium 3% • Iron 2%

Nutrition Grade B

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in dietary fiber
• Very high in vitamin A

Bad points

• High in saturated fat
• High in sodium
• Very high in sugar