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 delicious!

    South Beach Steve wrote on August 23rd, 2009
  2. If I decided to eat fiber again, it’d be something like this. Rare meat, well roasted veg to break down the cellulose and carmelize that subtle sweetness. Yum!

    frogfarm wrote on August 23rd, 2009
  3. I truly appreciate your work and website. We link to you on a regular basis.
    I might have missed it but is there any presentation of your “crew”. It would be fun to “meet” them also. Thank you!

    Rickard wrote on August 23rd, 2009
  4. Looks great!

    David C wrote on August 23rd, 2009
  5. Mark,

    Is there a way to post your recipies without pictures? I really enjoy them, but hate print them out, causing the waste 4-5 pages from my printer. Great stuff!

    Thanks

    Josh Kucker wrote on August 23rd, 2009
  6. Other than the eggplant, this looks great. I’ll just make a primal-approved substitution.

    Matt Lorig wrote on August 23rd, 2009
    • Is eggplant not primal?

      Shelley wrote on August 23rd, 2009
      • Eggplant is a nightshade and as such contains lectins (http://en.wikipedia.org/wiki/Lectin) that may cause gut irritation etc. In the paleo diet these are precluded, but I’m not sure what Primal Blueprint says about them?

        Gerard wrote on August 23rd, 2009
  7. Hmm.. wheat-free tamari. I’ll have to check that out. thanks for the recipe.

    Shelley wrote on August 23rd, 2009
  8. I’m loving all these recipes Mark. You Rock!

    John Park wrote on August 23rd, 2009
  9. Eggplant is not my favorite but can go with something else. I’ve really been enjoying the contest posts.

    Lee Prince wrote on August 23rd, 2009
  10. Yummy! Thank you Mark, for another great recipe.

    Shawn wrote on August 23rd, 2009
  11. I wish I had seen this while I was visiting home with unlimited zucchini in the garden!

    Eric B wrote on August 23rd, 2009
  12. Looks excellent.

    Rob wrote on August 23rd, 2009
  13. On my way to the store now…This should be a great dinner! Thank you for the inspiration!

    Alan

    Alan wrote on August 23rd, 2009
  14. Great recipes this weekend…. I found Tamari, but not wheat free :(.

    Steven wrote on August 23rd, 2009
  15. Loos great, can’t wait to try it.

    neidermeyer wrote on August 23rd, 2009
  16. Eggplant and bell peppers are nightshades, do you limit your intake of nightshades? I personally don’t seem to tolerate them very well.

    Chad Cilli wrote on August 23rd, 2009
  17. I’d love to win the book :)

    Gerard wrote on August 23rd, 2009
  18. Looks great! Whats wrong with nightshades.

    Stephen Hubbard wrote on August 23rd, 2009
  19. Enticing. I am now officially on the hunt for a purple bell pepper.

    Liss wrote on August 23rd, 2009
  20. I love Zuchini. Eating it at least 2 times a week, at the moment. :)

    Twonky wrote on August 23rd, 2009
  21. Perfect timing since I literally just watched the movie “Ratatouille” (which I loved) and kept thinking “hmmmm…I need to try that”. I’m not a big fan of eggplant, but zucchini and I are BFFs!

    Lisa wrote on August 23rd, 2009
  22. Looks delicious. Too bad the old lady doesn’t like eggplant.

    Wiwo wrote on August 23rd, 2009
  23. Looks yummy. I often uses these vegetables – of course in the UK we call them courgette and aubergine (like our French neighbours). Glad to see cumin is in there – that’s an absolute staple for me and is pretty much my favourite spice. If I make something savoury, chances are there’s cumin in it.

    Indiscreet wrote on August 23rd, 2009
  24. It’s my birthday so I should win…right?

    Sharon wrote on August 23rd, 2009
  25. I’m not a big steak person…to be honest.

    JBraun wrote on August 23rd, 2009
  26. I always need more zucchini recipes! That looks so good I think my sorta dragging-his-feet-over-giving-up-his-carbs hubby will be convinced:)

    Jenn wrote on August 23rd, 2009
  27. I love flank. flank flank flank. now it goes down. down into my belly.

    Anders wrote on August 23rd, 2009
  28. Man I get more paleo as the days pass, I want the steak, you can keep the vegetables!

    Winalot wrote on August 23rd, 2009
  29. I can’t wait to try this one. Looks Delicious.

    Trey Crowe wrote on August 23rd, 2009
  30. I know someone who could use this book!

    Jon wrote on August 23rd, 2009
  31. Shout out from Canada!

    Paul Cyr wrote on August 23rd, 2009
  32. What I love about the diet in a Primal lifestyle is that you don’t feel like you’re depriving yourself. I don’t miss bread or potatoes at all if I’ve got a nice piece of meat to chew on.

    Brian wrote on August 23rd, 2009
  33. Looks amazing! Now, if I can just get past my aversion to eggplant… (Maybe a book would help?) *LOL*

    Ninja Mom wrote on August 23rd, 2009
  34. Perfect in-season recipe! And I LOVE flank steak – can’t be beat, IMO.

    Cameron Perry wrote on August 23rd, 2009
  35. This looks really good.

    Nycaise wrote on August 23rd, 2009
  36. Looks great have to try it out soon! Also wanted to let everyone here at mda know that I have finally started my own blog about my nutrition and crossfit lifestyle. If you want to check it out that would be great … http://www.livingtobefit.blogspot.com

    Lauren Bogner wrote on August 23rd, 2009
  37. Nice recipe, but I need the book… poor german student :(

    Florian wrote on August 23rd, 2009
  38. I’ve got all the ingredients. Too bad I already seasoned the steak for fajitas. Next time.

    KevinC wrote on August 23rd, 2009
  39. Flank steak on the grill is my go to primal dish for guests…I’ve gotten 5 or 6 serious carb addicts to consider a lifestyle change after demonstrating the PRIMAL POWER!

    barry napier wrote on August 23rd, 2009
  40. Mark, I’d follow you anywhere, but even my grandmother couldn’t get me to eat eggplant!

    Lisette wrote on August 23rd, 2009

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