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How To make Roast Flank Steak with Potatoes Amd Portobell
4 md Baking potatoes
12 cl Garlic; smashed, peeled and
-roughly chopped 1 c Olive oil
2 ts Kosher salt
Freshly ground black pepper 4 Portobello mushrooms, stem
-ends trimmed and caps wiped -clean 2 lb Flank steak; trimmed of all
-surface fat Place one oven rack on lowest level and one rack on the next level above. Heat oven to 500 degrees F. Forty minutes before roasting the steak and mushrooms, use a fork to prick the potatoes once or twice each. Place them directly on the sides of the upper rack of the oven, allowing enough room for the mushrooms, which will cook on the same rack. Put the garlic in the blender or food processor with 4 tablespoons of the oil. Blend until smooth. Scrape down the sides with a rubber spatula. Add remaining oil and salt and pepper. Blend until smooth. Put the mushrooms in a 12-by-8-by-1 1/2-inch roasting pan. Using the spatula,
scrape out half the garlic mixture into the pan. Rub the puree into both sides of each mushrooms cap. Allow to marinate for at least 30 minutes. Put steak in shallow container large enough to hold it. Pour remaining garlic mixture over and rub into both sides of steak. Let marinate on kitchen counter at least 30 minutes or until meat comes to room temperature. Before roasting the steak and mushrooms, put a 14-by-12-by-2-inch roasting pan on the lower oven rack
and preheat for 10 minutes. Remove pan. Immediately, put the steak with all of its marinade in the pan. Place on the lower rack, the thickest part of the steak to the rear of the oven. Place the mushrooms on the upper rack at the same time. For rare, roast the steak on one side for 6 minutes(for medium, 8 minutes). Turn the steak and ,ushrooms. Roast 6 minutes more. Remove steak, mushrooms and potatoes from the oven. Let steak rest about 5 minutes, Slice thinly against the grain. Nutritional info per serving: 734 cal; 53g pro, 40g carb, 40g fat Source: Roasting: A Simple Art by Barbara Kafka Miami Herald, 1/4/96 format by Lisa Crawford -----
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Groceries
- 2 Hearts Of Romaine Lettuce ($5.58)
- Red Potatoes ($2.29)
- White Onion ($0.62)
- Garlic Bulbs ($1.49)
- Fresh Rosemary ($1.50)
- Mushrooms ($2.99)
- Asparagus ($3.48)
- Veggie Pasta ($1.25)
- Prego Pasta Sauce ($1.99)
- Lean Ground Beef 90/10 ($5.27)
- Lean Ground Turkey 93/7 ($4.19)
- Kraft Red Wine Dressing ($2.49)
- Kraft Balsamic Vinegrette Dressing ($2.49)
- Roaster Pans ($3.98)
- Flank Steak ($14.33)
Total Cost:$53.94
4 Meals (Lunch)
- 150g Garlic and Herb Red Potatoes
- 4.5oz. Flank Steak
- 1 Cup Asparagus
- 1/2 tbsp. Extra Virgin Olive Oil
Protein (g): 33
Carbs (g): 29
Fat (g): 12
Total Calories: 356
4 Meals (Dinner)
- 3.5oz. Cooked Pasta
- Pasta Sauce with Meat (Split and Calculated the ingredients for 4 meals)
- 4-4.5oz Ground Turkey/Ground Beef Mix (Roughly)
- 1/2 Cup Pasta Sauce
- Portobello Mushrooms
- White Onion
- 3/4 Serving Hearts of Romaine Lettuce (Roughly)
- 2 tbsp. Balsamic Vinegrette Dressing
- 1/2 tbsp. Extra Virgin Olive Oil
Protein (g): 36
Carbs (g): 49
Fat (g): 16
Total Calories: 484
Meal Prep FAQ
Q: How long do the meals stay good?
A: Mine stay fine for up to 5-6 days.
Q: How do I reheat the meals?
A: Most of the time I reheat the meals in the microwave. Sometimes I reheat them on the stove though with extra virgin olive oil, it will bring flavor back to the meal. But it will also add more calories when adding additional extra virgin olive oil, something to keep in mind.
Q: How do I store the meals?
A: I store all my meals in the fridge, I don't freeze any of them. If you would like to freeze some of them you can but I think they taste weird after they are frozen and reheated.
Q: How are the calories calculated for each meal?
A: I use MyFitnessPal and do my best to calulate each meal accordingly. You can follow me on MyFitnessPal, WaterJugFitness.
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Grilled Steak marinated braided with roasted potatoes - Chef Cha Cha Dave's how to make video recipe
Ingredients: Chef Cha Cha Dave's Grilled Marinated Braided Steak with Roasted Potatoes Onions Mushrooms & Green Beans at chachadave.com
Grilled Marinated Flank Steak and Buttery Potatoes and Onions
RECIPE IS BELOW: Follow me on Instagram @amandadoesfood
GRILLED MARINATED FLANK STEAK
Yields 4 Servings
1- 2 to 3 pound flank steak
1/4 cup olive oil
1/3 cup soy sauce
1/4 cup Worcestershire sauce
1/4 cup balsamic vinegar
2 tablespoons prepared horseradish
1 onion, diced
3 garlic cloves, minced
3 fresh thyme sprigs or 1/2 tablespoon dried
2 tablespoons fresh rosemary, chopped or 1/2 tablespoon dried
2 bay leaves
1 tablespoon kosher salt
Lots of fresh black pepper
In a large shallow dish or gallon size ziplock bag, combine all the ingredients. Let marinate in the fridge for 24 hours or at least 2 to 4 hours.
Grill on both sides for 6 to 7 minutes. Let rest for 10 minutes before slicing.
BUTTERY POTATOES AND ONIONS ON THE GRILL
Yields 4 Servings
4 yukon gold potatoes, halved and thinly sliced
1 yellow onion, quartered and thinly sliced
3 tablespoons unsalted butter
3 fresh thyme sprigs
1/2 tablespoon kosher salt
lots of fresh cracked black pepper
On a large piece of heavy duty aluminum foil, place all the ingredients in the center. Fold it up by bringing all the corners to the top and twisting it shut, like a Hershey Kiss.
Grill until tender, about 10 minutes, discarding the thyme sprigs before serving.
Creamy Mushroom Sauce Recipe
Today I'm making my easy creamy garlic mushroom sauce. This cream of mushroom sauce recipe is one of my top mushroom recipes as it's very versatile and pairs beautifully with so many dishes. In this video I made creamy mushroom pasta but you can add it to almost anything you like. This sauce can also be made in a large batch and stored to use in different ways during the week!
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*INGREDIENTS*
1/2 lb / 200g mushrooms
6-7 (1 tbsp) garlic
1 medium white/yellow onion (1 small purple onion)
1 tbsp butter
1 cup chicken stock/vegetable
1/3 cup heavy cream
1/3 cup parmesan cheese
1 tbsp dried oregano
bunch of parsley
salt and pepper
• No stock?
You can use stock cubes dissolved in 1 cup of water. Or use plain water but the flavor will be slightly mellowed
• No oregano/parsley?
You can use Italian herb mix, basil or rosemary also pair well with mushrooms
• No heavy cream?
Substitute with evaporated milk/half and half/fresh cream. The duration of cooking and texture will need to be altered
• No parmesan cheese?
Any cheese that will melt smoothly without causing stringiness can be used. Alter the quantity as needed
Tips:
• Mushrooms need to be cooked until it's browned to release maximum flavor
• Be weary of salt if used store-bought stock. To be safe use low sodium stock or alter the measurements depending on your stock
• In case it ends up too salty, add sugar to balance the saltiness
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