What's for Dinner, August 18, 2010

Are you ready for a great workout? Here's my block for the day:

Up and lunge 4 exit front (12)
Revolve back home (4)
v-step x 2 (hop the second) (8)
3 repeater knee off end with options (8)

What's for Dinner?
Stuffed Flank Steak with Tomato Sauce

2 slices whole wheat bread, made into crumbs
1 10oz package frozen chopped spinach, drained and thawed
1 roasted red pepper, finely chopped
½ cup mozzarella cheese, shredded
¼ cup grated Parmesan cheese
2 cloves garlic, chopped
1 egg white
1 ¼ tsp salt
2-pound flank steak, trimmed of all visible fat
1 tsp olive oil
1 small onion, chopped
1 can crushed tomatoes
¼ tsp ground pepper

1. Preheat the oven to 400 degrees. Spray the rack of a roasting pan with nonstick spray
2. Combine the bread crumbs, spinach, roasted pepper, cheeses, 1 of the garlic cloves, the egg white, and ½ tsp salt in a medium bowl
3. With a long thin knife held horizontal to your cutting board, split the steak in half lengthwise without cutting all the way through. Open the steak like a book. Sprinkle evenly with the remaining salt. Spread the stuffing over the steak, leaving a 1-inch border. Roll the steak up tightly from one long side. Secure with toothpicks. Place the steak on the rack in roasting pan and roast 1 hour. Remove from the oven and let stand 15 minutes, then cut into crosswise slices.
4. Meanwhile, prepare the tomato sauce. Heat the oil in a nonstick saucepan, then add the onion and garlic. Sauté about 7-10 minutes. Add the tomatoes and pepper, bring to a boil. Reduce the heat and simmer, stirring occasionally, until slightly thickened, about 30 minutes. Serve with the steak slices.

8 servings:

6 weight watcher points, 271 calories, 11 grams fat, 5 grams saturated fat, 71 mg cholesterol, 728 mg sodium, 11 grams carbohydrates, 3 grams fiber, 31 grams protein, 181 mg calcium