Flank Steak with Roasted Tomatoes and Onions

Steph Wagner

July 27, 2015

Flank Steak with Roasted Tomatoes and Onions

 

Flank Steak with Roasted Tomatoes and Onions | Gastric Sleeve Recipes | FoodCoach.Me


I just LOVE the flavors of roasted tomatoes and onions. Powerful flavor with a little bit of crunch in the onions. Weight-loss surgery patients are always looking for a new and exciting flavor change in their meats and veggies. Layer these roasted tomatoes and onions over a delicious flank steak for a meal full of as much flavor as it has protein!

Gastric Sleeve and Bypass patients, of course, need to be cautious when eating such a dense meat as steak. Take it slow and take very small bite sizes. Think the size of a peanut or your pinkie finger nail. Tiny! Pause in between bites and stop at the first sign of fullness. As delicious as these veggies are, be sure to have a bite or two or protein before a bite of veggies. This will ensure you fill up with the protein which will keep you full much longer after your meal.

Flank Steak with Tomatoes and Onions - Bariatric Friendly Recipe

Happy Eating!

Flank Steak with Roasted Tomatoes and Onions | Gastric Sleeve Recipes | FoodCoach.Me

Flank Steak with Roasted Tomatoes and Onions

Course: Main Dish, Vegetables
Cuisine: American, Grill, Oven Baked
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 1 hour
Servings: 4 servings
Calories: 182kcal
Author: Steph Wagner
Lean flank steak and roasted tomatoes and onions for a flavorful meat and veggie bariatric friendly meal. Plan for 30 minutes of marinade time prior to cooking.
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Ingredients

Flank Steak

  • 1 lb lean flank steak
  • 1 tsp olive oil
  • 1/4 cup white wine vinegar
  • 1-2 cloves garlic, minced or pressed
  • 1 tsp oregano, dried
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper

Veggies

  • 2 cups grape (or cherry, or heirloom) tomatoes, chopped
  • 1 medium onion
  • 1 tsp olive oil
  • 2 tbsp balsamic vinegar
  • 1/2 tsp basil, dried
  • salt and pepper to taste

Instructions

  • Pierce flank steak with a fork.
  • Combine olive oil, vinegar, garlic, basil, oregano, salt and pepper in a small bowl. Whisk to combine.
  • Pour over steak and marinade 30 minutes or more.
  • For the tomatoes and onions: Preheat oven to 400°F (or broil on high). Place tomatoes and onions onto a baking sheet. In a small bowl, combine olive oil, balsamic vinegar, basil, salt and pepper in a small bowl. Whisk and pour over tomatoes and onions, tossing to coat. Bake for 15-20 minutes, or until starting to char.
  • While veggies are cooking, heat a grill pan to medium and cook steak about 4-5 minutes per side (depending on the thickness of your steak). Remove from heat and let rest. Top or side with veggies.

Nutrition

Serving: 3oz meat, 1/2 cup veggies | Calories: 182kcal | Carbohydrates: 2g | Protein: 24g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 68mg | Sodium: 214mg | Potassium: 629mg | Fiber: 2g | Sugar: 4g | Vitamin A: 631IU | Vitamin C: 13mg | Calcium: 51mg | Iron: 2mg
Nutrition Facts
Flank Steak with Roasted Tomatoes and Onions
Amount Per Serving (3 oz meat, 1/2 cup veggies)
Calories 182 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 3g19%
Cholesterol 68mg23%
Sodium 214mg9%
Potassium 629mg18%
Carbohydrates 2g1%
Fiber 2g8%
Sugar 4g4%
Protein 24g48%
Vitamin A 631IU13%
Vitamin C 13mg16%
Calcium 51mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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