Mediterranean – A cook named Rebecca

Delicious and Healthy Flank Steak Peperonata features the flank steak which is one of the healthiest beef cuts—ounce for ounce. The flank steak has fewer calories and more protein than a ribeye or porterhouse. Flank is one of the great cuts—very lean and with a lot of flavor if you don’t overcook it and know how to slice it (across the grain). Flank is aperfect cut of meat to be used when you are reaching for lots of flavor, high in protein and low in calories.

Delicios and Healthy Flank Steak Peperonata — Delicious and Healthy Flank Steak Peperonata

I don’t like to discuss nutrition or calorie counts on my blog because I am not an expert in that. But you know, sometimes I decide that the 2 Spoon’s haven’t eaten as healthy as we should be eating so adding this flank steak recipe amps up our protein intake. This is what Living Strong had to say about Flank Steak. “Flank steak is a relatively lean cut of beef. For less than 165 calories, you can have a 3-ounce broiled flank steak. The biggest percentage of those calories, or 60 percent of calories, are from protein. This serving of flank steak has close to 100 calories from protein. ” Here is a link to that article: https://www.livestrong.com/article/284978-how-many-calories-does-a-beef-steak-have/

Protein Packed Flank Steak Pepernata — Delicious and Healthy Flank Steak Peperonata

So, like everyone else, we get on the band wagon and try and live a little healthier life. Honestly, we really do live a very healthy life. We don’t eat fast food, we really do make most things from scratch. But that’s a whole new blog post! We will continue with this blog post of protein packed and delicious and healthy flank steak peperonata.

With all of that said…..this is a great recipe that I do know is high in protein, low in calories and packed full of flavors. This flank steak is absolutely delicious!

Flank Steak Peperonata

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Course: Main Course

Cuisine: Mexican

Ingredients Method

Ingredients

For the Flank Steak Marinade

2 tsp dried oregano
1/4 cup olive oil
salt and pepper

For the Peperonata

1/3 cup extra virgin olive oil, plus a little for serving
4 red or hellow bell peppers, quartered, stemmed, seeded, and cut crosswise into 1/4 inch wide strips
1 onion, quartered through root and sliced crosswise into 1/4 inch wide strips
6 garlic cloves, lightly crshed and peeled
1 14.5oz can diced tomatoes
2 tbsp capers plus 4 tsps caper brine
1/8 tsp red pepper flakes
1/2 cup fresh basil, chopped

Method

Combine the oregano, 1 tsp salt and the 1/4 cup olive oil in a bowl. Rub the steak with the oregano and olive oil mixture on both sides and wrap tightly in plastic wrap. Refrigerate for at least 30 minutes or up to 24 hours.
Remove the steak from the refrigerator and bring to room temperature. Meanwhile, heat the 1/3 cup oil in a nonstick skillet over medium-high heat. Add bell peppers, onion, garlic, and 1/2 tsp salt. Cover and cook, stirring occasionally, until vegetables are soft, about 10 minutes.
Stir in tomatoes and their juice, capers, and brine, and pepper flakes and cook, uncovered, until slightly thickened, about 5 minutes. Season with salt and pepper to taste. transfer peperonata to bowl, cover and keep warm.
Prepare your grill or heat an iron skillet until almost smoking. Sprinkle a little pepper on the steak and place on the grill. Cook steak 5-7 minutes on each side until internal temperature reaches 120 to 125 for medium rare. Remove steak from the grill or skillet and cover loosely with foil and rest for about 10 minutes.
Add the basil to the peperonata. Slice the steaks thinly across the grain. This is very important. Otherwise, the steak will be tough, but cut across the grain you’ll have a steak that will melt in your mouth. Serve the steak with the peperonata.

I’m still cooking Mediterranean this morning with this breakfast dish. If you haven’t tried Harissa, you must.

It is a fiery North African paste that is orangey-red in colour. It’s a mixture of peppers, dried red chillies, garlic, caraway seeds, ground cumin and coriander, tomato purée, salt and olive oil. It can be used as a condiment or as an ingredient in cooking and provides a real boost!

Here’s a picture so you’ll know what to look for. I found it at HEB, you can find it at Whole Foods and other grocery stores that sell a good variety of foods and it may be in a jar.

If you can’t find Harissa you can make it with 6 tablespoons extra virgin olive oil, 6 garlic cloves minced, 2 tablespoons paprika, 1 tablespoon ground coriander, 1 tablespoon ground dried Aleppo pepper, 1 teaspoon caraway seeds, and 1/2 teaspoon salt. Combine in a bowl and microwave until bubbly, about a minute, stirring halfway through. Cool to room temperature. Harissa is great on vegetables , eggs, meats, soups and even sandwiches.

More cooking from Mediterranean inspired recipes! This recipe is light with just using very little extra virgin olive oil, steaming the potatoes and the Harissa and cilantro adding so much flavor. I love this! Here’s the recipe.

This recipe is light with just using very little extra virgin olive oil, steaming the potatoes and the Harissa and cilantro adding so much flavor. I love this! Here’s the recipe.

Scrambled Eggs with Potatoes and Harissa

Print Recipe

Course: Breakfast

Cuisine: American

Ingredients Method

Ingredients

3 Tbsp Extra virgin olive oil
8 Oz Red potatoes, unpeeled,cut into 1/2 inch pieces
8 Oz Cremini mushrooms, button are fine too, halved if small or quartered if large
1/2 Onion, chopped fine
1/2 Cup Plus 2 tablespoons water
Salt and pepper
1 Garlic clove, minced
12 Large eggs
2 Tbsp Harissa, plus extra for serving
2 Tbsp Cilantro, fresh and chopped

Method

Heat 2 tbsp oil in 12 inch non stick skillet over medium heat until shimmering. Add potatoes, mushrooms, onions, 1/2 cup water and 1/4 teaspoon salt. Cover and cook, stirring occasionally until vegetables are softened, 8 to 10 minutes. Uncover and continue to cook, stirring occasionally, until evaporated and potatoes are golden brown. Stir in the garlic and cook until fragrant. Transfer to a bowl and cover to keep warm.
Beat eggs, 3/4 teaspoon salt, 1/4 teaspoon pepper, and remaining 2 tablespoons water together with fork in a bowl until thoroughly combined and mixture is pure yellow.
Wipe skillet clean with paper towels and heat remaining 2 tablespoons oil. Add the egg mixture, constantly scraping the bottom and sides of the skillet until eggs begin to clump, 1 1/2 to 2 minutes.
Reduce heat to low and gently and constantly fold eggs until clumped and slightly wet. Off the heat gently fold in potato mixture. Drizzle with the harissa and sprinkle with cilantro. Serve immediately, passing extra harissa.