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Stocking Up When There is a Sale: Mediterranean Flank Steak Roulade

Posted Jan 15 2014 9:16pm

As both Pam and I have discussed on the blog in the past, one of the ways we try to keep on budget for our families, while still feeding them quality food, is by stocking up when there is a sale.  This summer Whole Foods had a great sale on flank steak–$5.99/lb. instead of its usual $14.99/lb.!  I jumped at that sale, since flank steak is one of my favorite cuts of beef, and bought 3 pieces of flank.


I’m amazed at how expensive flank steak is now, I can remember as a kid it would be very inexpensive cut of meat.  Now, I think in part to the popularity of The Food Network and many of the chefs featuring both flank and skirt, it’s become more expensive—supply and demand?  In any event, flank is one of my favorite cuts—especially in the summer when you can do a quick and easy marinade and throw it on the grill for a few minutes.  Let it rest, slice it up thin and it’s perfect for fajitas!

In mid-October, just as the Farmer’s Market season was winding down, I purchased some beautiful bulbs of garlic, sprigs of rosemary, and large, tender spinach leaves—the makings of which reminded me of Mediterranean a potential dish.  I felt like they were the perfect making of a dish with one of the flank steaks that I had in the freezer, using a technique, roulade, that I had been wanting to try out.  If you’re not familiar with what a roulade is, it’s a culinary term that comes from the French word “rouler”, which means, “to roll” (Merci Madame Soulier for my 4-years of honors high school French!).  Traditionally a roulade is made when a piece of meat is rolled around a filling.  The meat is then tied off and cooked so that when you slice the roulade, you end up with a beautiful pinwheel effect.

This particular dinner isn’t a fast meal—a good amount of prep is needed.  It’s best for a weekend meal, but it’s worth the prep time.  Part of the prep includes having the flank marinate overnight in the fridge.  I think marinating the flank provides it with more flavor overall and renders it a bit more tender.

If you don’t have a flank steak available, you could easily substitute chicken breast that have been butterflied (sliced in half, not quite through, and then opened) and flattened with a meat tenderizer.  You’ll want to adjust your cook time for chicken to ensure it’s cooked through to prevent food born illness.

FitMomsFullPlates_BeefRoulade Mediterranean Flank Steak Roulade


  • 1-1.5-lbs flank steak
  • 1 large bunch spinach
  • ¼-cup pine nuts
  • 3-cloves garlic, finely minced
  • 3 sundried tomatoes, rehydrated and sliced
  • 2-Tbsp olive oil
  • Marinade
  • 4-cloves garlic, finely minced
  • 2-sprigs rosemary, rough chopped
  • 4-Tbsp olive oil
  • Salt and pepper to taste


Add 3-cloves finely minced garlic to a skillet and sauté in olive oil until just golden.  At that time add in the spinach and toss until wilted.  Allow to cool completely.

Place the flank steak on a flat surface on a sheet of plastic wrap.  Between the plastic wrap and the steak, place segments of kitchen twine every 2-3”; they should be running along the length of the steak, not the width.  Be certain to salt and pepper the surface of the steak.

When the sautéed spinach has cooled, spread it on top of the steak, followed by the sundried tomatoes and pine nuts.  Using the plastic wrap to help facilitate, begin to roll the steak back on to itself against the grain (essentially you will be rolling the shot side the length of steak).  When you reach the end of the steak, begin tying the kitchen twine in knots and cut the excess to length.  You have now created a roulade.

Place the roulade in a shallow baking dish and salt and pepper the outside of the steak and allow to rest.  In a small bowl, combine the marinade ingredients and pour over the steak.  Be certain to massage the steak to ensure that the entire surface has come into contact with the ingredients.  Cover with wrap and allow to rest in the refrigerator several hours or overnight.

Remove from the marinade and cook on the grill or under the broiler until cooked through.  I like to use a meat thermometer and remove when it registers a temperature of medium, as it will continue to cook when removed from the heat and allowed to rest.

After resting for about 5-minutes, slice rounds in between each piece of twine.  Cut the twine prior to serving.  I enjoyed serving over garlic-mashed cauliflower.


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