Stuffed Flank Steak (great for all phases)
1/2 cup of finely-chopped mushrooms
1 (10 ounce) package of frozen, chopped spinach (defrosted and drained)
1 egg white
Red pepper flakes (optional)
1/2 of a yellow onion , finely diced (phase 4 only)
1 (2- to 2 1/2-pounds) flank steak
Salt and pepper
* Either have your butcher butterfly the flank steak or split the meat down the center so it lays flat and then break down the tough fibers by running it through his meat tenderizer. You can also tenderize the flank steak with a meat mallet.
Preheat oven to 350ºF.
In a large frying pan over medium-high heat, sauté the onions (phase 4 only) and mushrooms until tender; remove from heat an let cool.
In a large bowl, mix together the spinach, egg white, red pepper, and onion (phase 4 only) /mushroom mixture.
Sprinkle the flank steak with garlic powder, salt, and pepper. Spread and press the stuffing mixture onto the flank steak to approximately 1/2 to 1 inch from the border, all the way around.
Begin rolling up the flank steak with the edge closest to you and roll away from you (the steak should be rolled parallel to the grain so that once you cut into the steak, you are cutting against the grain). Once rolled, tie the flank steak roll up with cooking string every 2 inches or so. Sprinkle the roll with salt and pepper.
In an oven-proof skillet, heat approximately 1/2 tablespoon of olive oil on medium to medium-high heat. Once hot, place the roll in the pan and sear each side of the roll, approximately 2 to 3 minutes per side.
Once the stuffed flank steak roll is seared on all sides, place the skillet with the steak in your preheated oven and bake for approximately 20 to 40 minutes (depending on the size of the roll) until flank steak is medium rare or until the internal temperature reaches desired temperature on your meat thermometer (see below). NOTE: This steak is best cooked rare to medium rare.
Rare – 120°F Medium Rare – 125°F Medium – 130°F
Once cooked, remove the stuffed flank steak from the over and place on a separate plate. Cover with aluminum foil and let rest for approximately 5 minutes before cutting.