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Grilled Flank Steak and Sweet Potatoes with Dried Tomatoes, Capers & Parsley Sauce

Fitastic February 20, 2013

Prep time: 50 mins

Cook time: 20 mins

Serves 4


1 ¼ Flank Steak (fat trimmed)

1/3 cup plus 3 tablespoons of red wine vinegar, divided

¼ teaspoon freshly ground black pepper

4 small sweet potatoes (unpeeled, scrubbed, and quartered lengthwise)

1 teaspoon extra virgin olive oil

4 sun dried tomato halves

¾ cup lightly packed Italian parsley with tender stems

¼ cup lightly packed mint leaves

1 clove garlic, chopped coarsely

2 tablespoons olive oil

2 tablespoons water

1 table spoon capers


1. Place meat on platter and sprinkle it with 3 tablespoons of red wine vinegar and black pepper.  Turn of evenly coat and let stand @ room temperature for 20-30 mins.

2. Place the sweet potatoes in a large bowl.  Drizzle extra virgin olive oil, toss & coat. Set aside.

3. Place the sun-dried tomatoes in a small bowl and add hot water to cover, let stand for 10 mins.

4. Chop the parsley, mint & garlic in food processor. Add remaining 1/3 cup of red wine vinegar, then oil, then water. Pulse to combine.  Transfer to serving bowl.  Drain & finely chopped tomatoes mix into parsley sauce then add capers. Set aside.

5.  Preheat grill to medium.  Place sweet potatoes and steak on grill.  Grill steak until the desired done-ness (6-8 mins per side for med-rare) let me rest for at least 10 mins then cut)  Cook poatoes until tender, turning often (15-20 mins)

6.  Place steak onto cutting board, cut across the grain, place sweet potatoes around edges.  Spoon sauce over top of steak, enjoy!

Per serving: 336 calories, 16g total fat, 4g saturated fat, 13g carbohydrate, 32g protein, 3g fiber, 47 mg cholesterol, 225 mg sodium, 78 mg calcium

Both Parsley and sweet potatoes are flushed with beta-carotene and vitamin C 


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