Friday, August 6, 2010

Italian Flank Steak with Deconstructed Caponata Salad

The name of this dish is a real mouthful but trust me, it is an absolutely delicious one. I have prepared a simple Italian style marinade for the flank steak to give it some pizazz and help tenderized it even more and then I took a classic Italian vegetable side dish, Caponata, and broke it down to its individual parts, gently cooked them until just tender and tossed it with fresh peppery arugula. Instead of the basic sauce for the Caponata I used the individual ingredients to make the dressing for the salad. When you take a bite with a little of everything on your fork you will be amazed at the wonderful blending of flavors; the contrast of the tender vegetables with the slightly wilted spicy arugula, the flavorful beef and the distinct dressing. Make sure you keep the recipe for the Deconstructed Caponata Salad handy because it makes a great vegetable side dish for many other proteins as well. I hope you enjoy.

Italian Flank Steak


1 lb. beef flank steak, trimmed of visible fat
1/4 cup red wine vinegar
1/2 cup low sodium beef stock
2 tsp. garlic powder
1 tsp. onion powder
2 tsp. dried basil
1 1/2 tsp. dried oregano
3/4 tsp. dried thyme
1/2 tsp. crushed red pepper flakes
1/4 cup fresh flat leaf parsley, rough chopped

vegetable spray

Blend the marinade ingredients together in a large zipper bag or other vessel that will hold the flank steak and marinate in the refrigerator overnight.

Preheat your cast iron grill pan and lightly coat with vegetable spray if needed. Remove the steak from the marinade, discard the liquids, and remove any solids from the steak so they do not burn. Place the steak in a screaming hot grill pan and cook for about 6 to 8 minutes per side, depending on thickness and how done you prefer your steak. Remove and let steak rest, covered loosely with aluminum foil, for about 10 minutes to redistribute the juices. Slice steak and place on top of Deconstructed Caponata Salad to serve.

An absolutely delicious vegetable side dish on its own you can omit the arugula, toss with the dressing and serve with any of your favorite proteins for something delightfully different that your whole family will enjoy. I hope you enjoy.

Deconstructed Caponata Salad


1/2 cup celery, diced
1 cup onion, diced
1 cup green bell pepper, diced
1/4 tsp. crushed red pepper flakes
3 cups eggplant, cubed
2 cups zucchini, cubed
1 1/2 cup plum tomato, diced
1 Tbsp. olive oil + olive oil spray as needed
1/4 cup fresh flat leaf parsley, rough chopped
4 cups arugula

1/4 cup red wine vinegar
3 to 4 tsp. Splenda, depending on your taste
1/2 tsp. dried oregano
2 Tbsp. fresh basil, chopped
4 tsp. capers, rinsed and drained

Preheat a large saute pan on medium low heat and add the olive oil. Cook the celery, onion and bell peppers along with the crushed red pepper flakes until barely tender. Remove and reserve in large bowl. Lightly coat pan with olive oil spray if needed and saute the eggplant on medium low until slightly caramelized and tender. Remove and add to bowl with celery mixture. Coat pan again if needed and saute the zucchini until barely tender. Add to bowl of vegetables also. Coat pan again if needed and just kiss the tomatoes with the heat for a minute or so until they are barely tender. You don't want them to be too soft or they will fall apart and not hold their shape. Add to blend of vegetables. Gently toss arugula and fresh parsley with the cooked vegetables.

Whisk together the red wine vinegar and Splenda until the Splenda has dissolved and add the remaining ingredients. Whisk to blend and toss with the Deconstructed Caponata Salad.

Note ~ the Nutrition Facts are per portion for the complete meal, including 3 ounces of cooked flank steak and 1 1/4 cups dressed Deconstructed Caponata Salad.

Nutrition Facts
4 Servings
Amount Per Serving
Calories 297.0
Total Fat 12.8 g
Saturated Fat 4.3 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 6.0 g
Cholesterol 56.7 mg
Sodium 280.0 mg
Potassium 1,296.2 mg
Total Carbohydrate 21.0 g
Dietary Fiber 6.3 g
Sugars 3.7 g
Protein 27.3 g

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