Wednesday, April 27th, 2016

This is a recipe I adapted from Rachael Ray. I used a leaner piece of meat and took out some of the fat content. 


For the Buffalo Flank Steak:

1 pound flank steak, salt and pepper
3 tablespoons butter
4 cloves garlic, chopped
1/3 cup smoked/chipotle Tabasco or other hot sauce of choice
2 tablespoons Worcestershire sauce

For Serving:

blue cheese, crumbled
Minced chives or thinly sliced scallions

For the Braised Celery, Carrots and Parsnips:

3 tablespoons olive oil
1/4 to 1/3 pound pancetta, thinly sliced and chopped
1 large sweet onion, chopped
4 large ribs celery with leafy tops
4 large carrots
2 large parsnips
Salt and pepper
2 fresh bay leaves
1 1/2 cups homemade chicken stock
Juice of 1/2 lemon
A handful of flat-leaf parsley, chopped

Heat a large cast-iron skillet or griddle pan over medium-high heat. Bring steaks to room temp and season with Kosher salt and black pepper. For the veggies, heat a large braising skillet or pan with a lid over medium to medium–high heat with 3 turns of the pan olive oil. Add pancetta and stir to render its fat for 2-3 minutes. Add the onions and stir; partially cover pan and sweat 5 minutes.   Trim root end of celery and use a peeler to peel away very fibrous lower portions of the celery ribs then cut into 3 inch pieces on a bias. Peel and trim tops of carrots and parsnips, and cut into 1-inch slices on bias. Add to the pan with onions and pancetta, and stir to coat the celery in drippings and oil. Season with salt and pepper then add bay leaves and chicken stock. Reduce heat to medium-low and cover. Cook 15-20 minutes. Just before serving add lemon juice and parsley.

Add olive oil to the steak pan and place steak in skillet or on griddle. Cook 5 minutes, turning occasionally; remove to rest. Turn pan off, add butter and allow it to foam; add garlic, swirl then add hot sauce. After 15 minutes of rest slice steak against the grain.

Plate braised vegetables and steak, top steaks with spoonful of sauce a sprinkle of blue cheese crumbles, chives or scallions.



6 Rounds, For Time:
200 Meter Run
1 Rope Climb
50 Double Unders
1 Rope Climb

3 Rounds:
20 Bird Dog
30 Sec Side Plank Each Side

Just a reminder

‘No rope climbs without leg protection’

Members have long socks or some sort of leg protection in order to climb the ropes. If you forget protection you will have to do the Mod for rope climbs.

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