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. Looks good. After last weeks recipe i went and bought my first mangos ever. Have not tried with pork roast but have enjoyed in BAS.

    2bshredded wrote on August 23rd, 2009
  2. Can’t wait to try this. Great way to enjoy an all-in-supper.

    Audrey wrote on August 23rd, 2009
  3. Can’t wait to try this. Great way to enjoy an all-in-one supper.

    Audrey wrote on August 23rd, 2009
  4. This is how I do dinner practically every night, delicious.

    JustinKN wrote on August 23rd, 2009
  5. so many tasty recipes, so little time

    Will wrote on August 23rd, 2009
  6. PriMAL fAJITAS!!!!

    JeT wrote on August 23rd, 2009
  7. Beautiful dish and awesome flavors. I haven’t made flank steak in a long time… Time to pick some up…

    Andrea@WellnessNotes wrote on August 23rd, 2009
  8. Looks beautiful!

    Roland wrote on August 23rd, 2009
  9. That flank steak looks amazing!

    Weston wrote on August 23rd, 2009
  10. Perfect! I got tamari that I’ve never used for anything yet.

    Andreas Larsson wrote on August 23rd, 2009
  11. god…eggplant. sorry person who is afraid of it…the meatiness and distinct smokiness of it’s flavor wins me over all the time! although i will concede that i have to peel it…something about it’s skin is almost human.

    jennifer wrote on August 23rd, 2009
  12. even though i get a rash from touching the raw eggplant flesh, i LOVE to eat it! mmmmmmmmmm!

    t.rock wrote on August 23rd, 2009
  13. Oh, I would dearly love to win that book.

    Did I just say that out loud?

    Pebbles wrote on August 23rd, 2009
  14. I don’t like flank steak much, it tastes a bit dry and tough.

    Maybe the one I had was badly prepared, though…

    Kiran wrote on August 23rd, 2009
  15. That book looks great and so does the meal. The photos are great!

    Shannon wrote on August 23rd, 2009
  16. Man, that looks so good it’s making me hungry! Good thing it’s lunchtime.

    Eric Mellow wrote on August 23rd, 2009
  17. What serendipity, I have a flank steak in the freezer and have been wondering what to do with it. I’ll have to try this recipe later in the week. I’ll even try the eggplant, which is something I don’t use in a lot of recipes.

    amyt wrote on August 23rd, 2009
  18. Looks like I just figured out what to have for dinner tonight. However, I also wanted to make the Moroccan chicken. Decisions decisions!

    stinika wrote on August 23rd, 2009
  19. Mmm, I’m already a big fan of basic ratatouille as a side dish. I thought this would make a great comfort meal (in a large amount), until you mentioned it as a side for filet of salmon or the like. Meat and a side of… meat? I love my veggies, too, so this is perfectly brilliant.

    Deanna wrote on August 23rd, 2009
  20. Mark, there is an old saying about the difference between giving a man a fish and helping him to eat for a day versus teaching a man to fish and feeding him for life. Instead of merely handing us recipes perhaps you can do a post about how you get or create these recipes. What are your sources. Love your blog. Thank you for the daily contests

    Mike wrote on August 23rd, 2009
  21. Nice. I love having new primal recipes. I run out of ideas so quickly. This looks pretty straight forward and I’m always looking for new ways to cook veggies too. Thanks!

    Tara wrote on August 23rd, 2009
  22. Keep ‘em coming…I’m waiting for the recipe book to hit the stands!?!?

    Rodney wrote on August 23rd, 2009
  23. Just got put on to the whole primal lifestyle by guys at my gym. Looking forward to diving in and changing my life for the better. Thanks.

    Dan wrote on August 23rd, 2009
  24. Looks yummy–thanks!

    Ed wrote on August 23rd, 2009
  25. I’m going to try this recipe. After I get back from the store today.

    Stevie wrote on August 23rd, 2009
  26. Mmmmm, yummy!!

    smiling_jack wrote on August 23rd, 2009
  27. Looks pretty tasty, but I may have try the morroccan chicken first.

    suzyschnitz wrote on August 23rd, 2009
  28. I love eggplant, but the meat is what is calling me…mmm meat.

    Jenny wrote on August 23rd, 2009
  29. Mmmmm… brilliant.

    Ray wrote on August 23rd, 2009
  30. Is there anything better than meat and vegetables

    Terry Gilmore wrote on August 23rd, 2009
  31. Eggplant freaks me out. I can never get it to taste good.

    Scott wrote on August 23rd, 2009
    • Try salting it, then letting it sit for a while before cooking. Gets some of the bitterness out.

      And, of course, pair it with delicious seasonings and oil, since it, like zucchini, soaks up the flavours around it.

      EL wrote on August 23rd, 2009
  32. Ooo… This meal looks perfect!

    fritchbeetle wrote on August 23rd, 2009
  33. i win

    dennis wrote on August 23rd, 2009
  34. I love flank steak. Gotta try it with chimichurri sauce!

    cl wrote on August 23rd, 2009
  35. Looks a lot like a typical meal at our house.

    WT wrote on August 23rd, 2009
  36. This looks good. My entire family is going paleo.

    Danny wrote on August 23rd, 2009
  37. I love ratatouille with meat added to it. Spicy sausage is especially good in it.

    chrystie wrote on August 23rd, 2009
  38. love it – yum!

    BestSelf wrote on August 23rd, 2009
  39. Since starting this challenge, I’ve stopped eating like I’m on a feedlot and I’ve dropped 7 pounds…this recipe sounds great!

    Rob wrote on August 23rd, 2009
  40. Looks yummy.

    jalense wrote on August 23rd, 2009

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