Start to Finish: 1 hour, plus 1 to 24 hours for marinating Yield: 8 servings
1 | 1½- to 2-pound beef flank steak |
¼ cup | fresh rosemary, chopped, or 1 tablespoon dried rosemary, crushed |
1 tablespoon | fresh marjoram, chopped, or 1 teaspoon dried marjoram, crushed |
1 tablespoon | fresh oregano, chopped, or 1 teaspoon dried oregano, crushed |
3 cloves | garlic, minced (1½ teaspoons minced) |
1½ teaspoons | paprika |
1 teaspoon | kosher salt |
1 teaspoon | crushed red pepper |
1 teaspoon | freshly ground black pepper |
3 tablespoons | extra-virgin olive oil |
Nutrition Facts per Serving: 183 calories, 19 g protein, 11 g total fat (3 g saturated fat), 1 g carbohydrate, 0 g fiber, 34 mg cholesterol, 287 mg sodium, 0 glycemic load
Start to Finish: 30 minutes, plus 4 to 24 hours for marinating Yield: 6 servings
4 | scallions |
¼ cup | lime juice |
1-inch piece | fresh ginger, sliced |
½ | Scotch bonnet chile pepper, seeded and finely chopped (optional)* |
2 tablespoons | extra-virgin olive oil |
3 cloves | garlic |
2 teaspoons | Jamaican Jerk Rub – (see recipe in seasonings section) |
1 | 1¼- to 1½-pound beef flank steak |
Kosher salt (optional) | |
Freshly ground black pepper (optional) |
Culinary Notes:
*Because hot chile peppers contain oils that can burn your skin and eyes, wear rubber or plastic gloves when working with them. If your bare hands do touch the chile peppers, wash your hands well with soap and water.
Variations:
Replace the Scotch bonnet with a habanero chile. If habaneros are not available, use chopped serrano chiles or red Thai bird chiles.
Replace beef with chicken breast or legs or pork tenderloin.
Nutrition Facts per Serving:
189 calories, 20 g protein, 11 g total fat (3 g saturated fat), 2 g carbohydrate, 0 g fiber, 47 mg cholesterol, 161 mg sodium, 0 glycemic load
Start to Finish: 1 hour, plus 3 hours in a crock pot Yield: 6 servings
1½ pounds | flank steak, excess fat |
1 tablespoon | paprika |
2 teaspoons | coriander |
1 tablespoon | chile powder |
1 cup | onion, sliced |
2 tablespoons | garlic, chopped |
½ teaspoon | cumin seeds |
1 teaspoon | oregano, dried |
2 cups | red pepper and yellow pepper, sliced |
1 4-ounce can | green chiles, chopped (New Mexico Hatch chiles) |
1 28-ounce cans | tomatoes, diced |
1 cup | chicken stock |
salt and pepper to taste | |
Culinary Note:
By seasoning the meat with salt and pepper first and letting it sit, you are allowing the salt to penetrate the flesh of the meat, allowing for a fuller flavor. It is important to season the meat before applying the spices. This prevents the spices from seeming gritty when the meat is eaten. The meat can be seasoned overnight if desired.
Nutrition Facts per Serving:
250 calories, 28 g protein, 8 g fat (3 g saturated fat), 18 g carbohydrate, 5 g fiber, 34 mg cholesterol, 250 mg sodium, 0 glycemic load
Start to Finish: 1 hour, plus 4–5 hours for cooking Yield: 4 servings
1½ pounds | flank steak, excess fat removed, at least 8 inches wide by 7 inches long |
1 tablespoon | extra-virgin olive oil |
1 cup | mushrooms, sliced |
½ cup | onion, diced |
1 tablespoon | garlic, chopped |
4 cups | chard, chopped 1-inch pieces |
¼ cup | coarse bulgur |
¼ cup | chicken stock |
1 tablespoon | extra-virgin olive oil |
1 cup | onion, diced |
1 tablespoon | garlic, chopped |
1 cup | canned tomatoes, diced |
1 | bay leaf |
½ cup | chicken stock |
1 yard | twine |
Salt and pepper to taste | |
Flank steak is a long, fibrous muscle. It is important to place the filling along the grain of the meat and wrap the meat around the filling so that when you slice the cooked meat, you are slicing across the grain.
Nutrition Facts per Serving:
440 calories, 41 g protein, 21 g fat (7 g saturated fat), 21 g carbohydrate, 5 g fiber, 69 mg cholesterol, 330 mg sodium, 2.5 glycemic load
1 tablespoon | extra-virgin olive oil |
3 cups | mushrooms, sliced |
½ cup | onion, diced |
1 tablespoon | garlic, chopped |
1 cup | roasted red peppers, diced |
¼ cup | coarse bulgur |
¼ cup | chicken stock |
Salt and pepper to taste | |
Heat a large sauté pan over medium-high heat. Add extra-virgin olive oil and mushrooms; sauté for 4 minutes. Add onion and garlic; sauté for 2 minutes. Add red peppers. Heat 1 minute to warm. Add bulgur and chicken stock. Season well with salt and pepper. Remove from heat, spread in pan, and cool in the refrigerator.
Nutrition Facts per Serving:
178 calories, 6 g protein, 8 g fat (1.5 g saturated fat), 22 g carbohydrates, 6g fiber, 0 g cholesterol, 240 mg sodium, 2.5 glycemic load
1 tablespoon | extra-virgin olive oil |
½ cup | onion, diced |
1 tablespoon | garlic, chopped |
1 cup | roasted red peppers, diced |
3 cups | baby spinach, chopped 1-inch pieces |
½ cup | toasted almonds, chopped |
¼ cup | coarse bulgur |
¼ cup | chicken stock |
Salt and pepper to taste |
Heat a large sauté pan over medium-high heat. Add 1 tablespoon extra-virgin olive oil, onion, and garlic; sauté for 2 minutes. Add red peppers. Heat 1 minute to warm. Add spinach and cook to wilt, 2 minutes. Add almonds, bulgur, and chicken stock. Season well with salt and pepper. Remove from heat, spread in pan, and cool in the refrigerator.
Nutrition Facts per Serving:
270 calories, 8 g protein, 17 g fat (1.8 g saturated fat), 24 g carbohydrate, 8 g fiber, 0 g cholesterol, 250 mg sodium, 2.5 glycemic load