Chef Rob prepares a delicious Blueberry Peppercorn Flank Steak with special guest Murray Harbor, executive director at Mississippi Business Group on Health. We visit Mississippi's first certified organic farm on our down on the farm segment. Registered Dietitian Rebecca Turner whips up some family friendly smoothies.
Recipe:
FLANK STEAK
Ingredients:
- 5 ounce lean flank steak
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 1/8 teaspoon black pepper
- Zero fat cooking spray
Directions:
Prepare the flank steak by trimming all fat from the edges of the meat. Mix all seasonings together in a small bowl and sprinkle over both sides of the flank steak. Apply a small amount of zero fat cooking spray to a skillet while heating it over medium high heat. Sear the steak for minutes per side. Remove it from the heat and let the meat rest on separate plate. Set the pan aside for the blueberry peppercorn sauce. Slice the steak against the grain, on bias 3-4 inches in length and 1 1/2 inch wide.
BLUEBERRY PEPPERCORN SAUCE
Ingredients:
- 1/2 teaspoon oil
- 1 1/2 teaspoon of minced garlic
- 1 teaspoon of green peppercorns
- 1 lemon wedge
- 1 orange wedge
- 2 tablespoon blueberries (fresh preferred, otherwise use frozen)
- 1 tablespoon rice flour
- 1 tablespoon creole mustard
- 2 tablespoon skim milk
Directions:
Using same pan the flank steak was seared in, place the oil in the already heated pan, Add the garlic and peppercorns, then add the lemon wedge and the orange wedge peel side down. It is important to sear the peel so the cream won’t curdle when added. Reduce the heat to low. Add the blueberries, rice flour, and mustard while stirring. Add the milk and allow the sauce to reduce. Keep the sauce in the pan. Add the flank steak to the sauce immediately before serving.
GRILLED SWEET POTATO SPEARS:
Ingredients:
- 1 medium sweet potato
- 1/8 teaspoon cinnamon
- 1/4 teaspoon garlic powder
- 1 tablespoon fresh parsley, minced
- 1/4 teaspoon onion powder
- Zero fat cooking spray
Directions:
Place a whole sweet potato into a pot of boiling water and cook until a toothpick removes easily. After boiling, divide the potato in half and slice each half into spears. Mix all seasonings together in a small bowl. Lightly dust all spears with seasoning mix. Spray the potato spears with zero fat spray and place on a grill and cook until lightly brown on all sides. Serve with the fresh parsley.
SEARED SEASONED TOMATO SLICES
Ingredients:
- 1/2 medium tomato, sliced in 1/2 inch slices
- 1 tablespoon fat free parmesan cheese, grated
- 1 tablespoon fresh basil or tarragon, minced
- 1/2 teaspoon black pepper
- 1 teaspoon minced garlic
- 1 long green onion, root removed
Directions
Place the tomato slices on a flat plate. Place pepper, then cheese, then basil and finally garlic on tomato. Next spray a very small amount of of zero fat spray onto the tomato. In a medium hot pan, place the tomato and green onion (for garnish) seasoning side down and allow it to cook for 1 minute until brown around the edges. Remove tomato slices with a flat spatula and place on serving plate.
Plating Notes:
Place the steak back in sauce with the blueberries and heat it for 1 minute. Remove steak and fan the slices around edge of the plate. Place sauce over 1/2 of the slices. Next, lay the sweet potato slices around other edge of plate. Place tomatoes in center with the green onion crossing for appearances. Enjoy!
