Game Day Goodie: Flank Steak Wrapped Veggie Rolls

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Recipe created by Christina Strudwick, MS, RD, CSSD, LD www.thefueledathlete.com

Ingredients

  • 1 lb lean flank steak
  • 1/2 cup carrots
  • 1/2 cup zucchini
  • 1 red bell pepper
  • 6 (medium thick) asparagus spears
  • 1 cup chopped kale

Marinade:

  • 1/8 cup rice vinegar
  • 1/4 cup Bragg’s Liquid Aminos or coconut aminos
  • 2 organic raw honey
  • 1 ginger
  • 1 garlic (paste)
  • 1 sesame oil
  • Juice from 1 mandarin orange
  • 1/3 cup chopped cilantro

Instructions

  1. Set oven to 375F.
  2. Cut your vegetables into thin strips/pieces.
  3. Slice flank steak in half to make it thinner, then cut into several strips.
  4. In a bowl, mix ingredients of the marinade together. Set aside about 1/4 cup marinade for brushing after baking. Add steak strips and marinate for at least 20 minutes.
  5. Take a strip of steak and place it flat down on a plate or table. Add zucchini, 1 asparagus spear, carrots, bell pepper and kale. Roll it up and repeat until all steak has been used. If needed, you can use a toothpick to secure the rolls.
  6. Sear the rolls in a nonstick skillet for about 1 minute in order to “cook close” the rolls.
  7. Place the rolls on a baking rack and bake for 15 minutes at 375F.
  8. Brush the baked steak rolls with the marinade that you set aside.

Nutrition Facts ~ Makes 6 total rolls ~ Serving for 2 rolls

Calories: 425, Carbohydrate: 24 gm, Fiber: 3 gm, Protein: 44 gm, Fat: 17 gm

Pair flank steak rolls with a salad or roasted veggies for more fiber for less calories!

 

Author: Amy Goodson

Amy Goodson
Bio

Amy Goodson, MS, RD, CSSD, LD is a registered dietitian in the Dallas/Fort Worth Metroplex. She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.Currently Amy is the full-time sports dietitian for Ben Hogan Sports Medicine where she works with athletes of all levels, serves as a media dietitian and speaks to sports teams as well as at a variety of nutrition, athletic training and coaching conferences. Amy is the sports dietitian for Texas Christian University Athletics, University of Texas at Arlington Athletics and is the consulting sports RD for the Dallas Cowboys, Texas Rangers, FC Dallas Soccer Team and Jim McLean Golf School where she works with amateur and professional golfers. Amy also works with a variety of triathlon, marathon and endurance athletes in the DFW area. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. Amy recently co-authored a sports nutrition book for triathletes “Swim, Bike, Run—Eat”.

Twitter: @amy_goodson_rd

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