Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
23 Aug

Aromatic Vegetables with Savory Flank Steak

flankwithvegZucchini, eggplant, onions and bell peppers are in the summer spotlight at the farmers’ market. With so many of these vegetables available, we are always looking for new ways to use them.

The following recipe adapts the traditional ratatouille, and instead of tomatoes includes a delicious marinated flank steak. It’s a pleasant shift from the usual salad or plate of steamed broccoli to go with your dinnertime filet of salmon or other meat. The zucchini and eggplant comes out of the skillet slightly wilted but chunky, its flavors and herbs full of the marinade and juices from the beef.

To make this simple Primal recipe you’ll need:

Ingredients:

vegetablesprep

6-12 oz. organic farm-raised flank steak, sliced as desired (I cut it into 2-inch bite-sized pieces)
1 tablespoon wheat-free tamari sauce
½ teaspoon cumin
Extra virgin olive oil
1 large fresh eggplant, cut across into ¾ inch slices
Fresh zucchini, ends trimmed, cut into half moons
½ white onion, thinly sliced
1 large purple bell pepper
1 large red bell pepper
4 cloves garlic, thinly sliced
Fresh thyme
1 bay leaf
Fresh rosemary

Directions:

Preheat oven to about 400 F. Spray a baking sheet with oil.

In a small bowl, mix cumin with wheat-free tamari. Slice steak into 1-2 inch cubes and toss into bowl. Cover with plastic wrap and set aside about 30 minutes.

Brush each side of the eggplant slices with olive oil and place them on the baking sheet. Bake each side of the eggplant for 15 minutes. Remove from oven and let cool. Keep separate.

While eggplant bakes, heat 1 tablespoon olive oil over medium heat in a skillet or Dutch oven. Add onion and thyme leaves, cooking for about 3 minutes, or until onion is shiny and no longer firm. Add zucchini and cook until fork pushes through easily, about 10 minutes. Lower heat and add bay leaf, tomatoes, peppers and garlic, giving it all a nice stir. Cover and simmer, about 10 minutes.

Slice the eggplant pieces in half. Lightly sprinkle with salt and add to the skillet vegetable mixture, cooking for an additional 20 minutes, allowing all flavors to blend.

ratatouilleinthepan

Near the end of the 20 minutes, heat 1 teaspoon olive oil over medium heat in a small skillet. Add steak and cook until just brown but still pink in the middle. Transfer steak in with the vegetables, turning the heat up again to medium.

meatprep

Cook covered for 4-5 minutes maximum, until steak is cooked through. Serve warm with a glass of good red wine.

flankwithveg

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Should be great!!!

    John Gillis wrote on August 23rd, 2009
  2. Wow, I’m all over this recipe. Is there a grill version for this and other recipes you’ve posted?

    DJG wrote on August 23rd, 2009
  3. Looks delicious!

    Maja W. wrote on August 23rd, 2009
  4. Looks amazing! I have some eggplant leftover in the fridge. Hmmm…

    I wonder if this would work as well with chicken?

    Griff wrote on August 23rd, 2009
  5. I’m salivating :P It looks devine! Whoever cooks the foods in the pictures for MDA is a really great cook. Everything looks nice!!

    James17 wrote on August 23rd, 2009
  6. Mmmm, mmmm, good!

    Clint wrote on August 23rd, 2009
  7. Another amazing recipe! Can’t wait to try it!

    AZadventurer wrote on August 23rd, 2009
  8. This sounds absolutely wonderful, and I just happen to have some fresh thyme on hand! Now, I just need the eggplant and zucchini! Shouldn’t be hard, ’tis the season.

    Alisa - Frugal Foodie wrote on August 23rd, 2009
  9. Never had flank steak….guess I need to give it a try!

    Hannahm34 wrote on August 23rd, 2009
  10. I’ve been reading your blog the last few weeks, really wanting to make more changes to my diet and life than I have. The couple times a week I do eat like crap, I feel like I cheated on somebody! This steak, could be the dinner that starts my new journey! Mmmmmmmm.

    Chris H. wrote on August 23rd, 2009
  11. “…with a glass of good red wine.” Now there is a suggestion I will certainly take! I already have some steak marinating, and I think it will go very nicely with these vegetables.

    Matt wrote on August 23rd, 2009
  12. My kids love flank steak. Gotta try it!

    Karl T wrote on August 23rd, 2009
  13. Mmmm flank steak.

    Ted Demetro wrote on August 23rd, 2009
  14. My Dad used to make ratatouille with me a lot. This looks really good…don’t know why I didn’t try putting meat in it before!

    Max Lambert wrote on August 23rd, 2009
  15. This looks perfect for dinner tonite!

    Jess wrote on August 23rd, 2009
  16. Looks good!

    Demian wrote on August 23rd, 2009
  17. Classic- steak and veggies.

    caitlin wrote on August 23rd, 2009
  18. Thanks for consistently posting fab recipes. They really help a Primal neophyte like myself to make the transition more easily.

    Beth wrote on August 23rd, 2009
  19. Thanks for the recipe!

    Carrie wrote on August 23rd, 2009
  20. Nothing to say other than ‘those veggies look awesome!’

    Andy

    Andy Meacock wrote on August 23rd, 2009
  21. I totally beat you guys to this one! I had a delicious ratatouille (with both tomatoes and beef) for my birthday dinner. The seasonings I used were more Italian, though. It’s amazing how well the bay leaves complement basil and oregano.

    GeriMorgan wrote on August 23rd, 2009
  22. This looks amazing, I can’t wait to try it!

    Geo wrote on August 23rd, 2009
  23. mmmmmmm i think i have all the necessar ingedients in my fridge right now. i’ll have to give it a try :)

    mike wrote on August 23rd, 2009
  24. Looks like this will work just as well with the Grassfed Sirloin I got yesterday.

    Evan wrote on August 23rd, 2009
  25. nice touch with the eggplant.

    BurritoKid wrote on August 23rd, 2009
  26. looks good!

    Kevin Croke wrote on August 23rd, 2009
  27. This takes care of most of what comes out of my CSA box these days, thanks Mark.

    Matt wrote on August 23rd, 2009
  28. in my opinion, it’s always kind of tricky to find something that gets along with steak… you know, without overriding the steaks flavour or the steak killing the flavour of the sidedish vice versa. this one definitly looks like a nice idea, especially since i’m drowning in zucchini right now haha ;)

    Mo wrote on August 23rd, 2009
  29. Looks delish!

    Primalchild wrote on August 23rd, 2009
  30. I’ll definetely try it. It looks delicious.

    Mustafa Demirkol wrote on August 23rd, 2009
  31. Going to try this once I get paid again. Never had eggplant…

    Kate wrote on August 23rd, 2009
  32. This will be on our table tomorrow night.

    Tom Taylor wrote on August 23rd, 2009
  33. Mmmm…. this looks great! My husband isn’t a fan of eggplant, so I will leave that out.

    Annika wrote on August 23rd, 2009
  34. Yum! Looks good:)

    Chelsea wrote on August 23rd, 2009
  35. Delicious! And I just pulled some beef out of the freezer, too. :)

    Tamara of In the Night Farm wrote on August 23rd, 2009
  36. The last time I had anything remotely like this was at a PF Changs… time to go unprocessed!

    WD wrote on August 23rd, 2009
  37. off to the nearest farmer’s market for eggplant…I have everything else in the refrigerator. Thanks for the great recipes!

    Judy wrote on August 23rd, 2009
  38. Heard about your site/book on 2blowhards.com. Looking forward to reading your book and trying some of these recipes.

    Bryan wrote on August 23rd, 2009
  39. Flank steak and eggplant are two of my favorites! Yum.

    hannahc wrote on August 23rd, 2009
  40. Looks extremely good. Eggplant is one of my new favorites.

    Katt wrote on August 23rd, 2009

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