Flank steak Florentine, deconstructed!

Are you looking for a simple, and inexpensive, Valentine's day meal?

Try flank steak. It is a cheap alternative to more expensive cuts of beef.  If braised with a flavorful liquid, it will be moist, tender, and delicious!  This particular recipe is rolled and filled with vegetables, adding even more flavor and nutrients.  It is a great one-pot meal!

Flank steak Florentine

1 ½ lb.-2 lb. flank steak

10 oz. package chopped frozen spinach, thawed and drained

1 large sweet onion, finely diced

½ c. mushrooms, finely chopped

1 parsnip or carrot, finely chopped

2 large cloves roasted garlic, minced

1 c. red wine

1 can cream of mushroom soup

1/2 tsp. dry rosemary

½ tsp. dry parsley

Salt and pepper to taste

Butter

4 red potatoes, chopped in quarters

Saute the mushrooms, onion, parsnips, and garlic in butter until just tender.  Add the spinach and blend well.  Set aside.

Wrap the flank steak in two sheets of plastic wrap and pound with a mallet or rolling pin until  approximately 1/8 inch thick.  Spread the spinach/mushroom mixture on the meat.  Starting at the long end, tightly roll the meat.  Tie the meat with string in at least four places to seal tightly. 

Cut the red potatoes into quarters and lightly season with salt and pepper.  Baking dish.  Place the the meat on top, seal side down.

In a bowl, add the soup,  wine, and spices.  Whisk until smooth.  Pour over the meat.  Cover and bake at 350 degrees 1 ½ to two hours until tender.  Remove the potatoes from the baking dish and place in a serving bowl.  Slice and serve the meat with the "gravy" created in the braising process.

Flank steak Florentine, deconstructed

1 ½ lb.-2 lb. flank steak

>Health alert:  If red meat is a dietary concern, it may be substituted with a deboned chicken or turkey. 

10 oz. package chopped frozen spinach, thawed and drained

1 large sweet onion, finely diced

½ c. mushrooms, finely chopped

1 parsnip or carrot, finely chopped

2 large cloves roasted garlic, minced 

>Health alert:  if any of vegetables listed above are a dietary concern, they may be substituted with a vegetable of your choice. 

1 c. red wine

>Health alert:  Some wines have a high sugar content.  If this or alcohol are a concern, the wine may be replaced with chicken broth, a mixture of ½ cup water and ½ c. balsamic vinegar, or water.

1 can cream of mushroom soup

>Fat alert:  Cream of Mushroom soup can be high in fat.  It can be replaced with a low-fat or fat-free variety, or a prepared fat-free mushroom gravy.  In the alternative, a homemade Cream of Mushroom soup may be used.

>Health alert:  Cream of mushroom soup can also have a high salt content.  If salt is a concern, look for a low-sodium variety or use a homemade version, where the salt can be controlled. 

>Health alert: When fat is removed from a product, food manufacturers often increase the sugar or salt content.  Read the labels of the soup or prepared gravy carefully to determine whether the salt or sugar content is acceptable.

>Health alert:  Some varieties of Cream of Mushroom soup or prepared gravy are packed with a wide variety of allergens, including MSG and gluten.  Read the labels carefully.  The best alternative may be to make your own!

1/2 tsp. dry rosemary

½ tsp. dry parsley

Salt and pepper to taste

Butter 

>Fat alert:  Butter is a fat and is used to sauté the vegetables.  If fat is a dietary concern, the vegetables may be roasted in the oven with a light touch of cooking spray.  (400 degrees for approximately 10 minutes.) 

4 red potatoes, chopped in quarters 

>Health alert:  Potatoes are high in starch.  If this is a dietary concern, they may be substituted with any sturdy vegetable of your choice, such as turnips, carrots, parsnips, rutabegas, or celery root.

>Ingredient alert:  Some vegetables are better suited to a lengthy cooking process.  If a more delicate vegetable, such as broccoli or cauliflower, are preferred, cook them separately, and add the gravy at the end.

(Follow the instructions above.)