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. 

Cheers!

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.

 

WOD

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

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.

RX:
Kyle 14:17
Belinda 17:31
Josh 22:17
Big Ben 16:47
Best 23:06
Justin 15:24
Longo 13:34
Amanda 15:20
Lindsey 19:07
Jeff W 18:11
Mandy 2354
A Prince 2511
Hyrum 21150
GLord 2404
Jen 1700
Erin 2120
Carolann 2630
Cory 1324
Marion 1848
Kapitan 1853
Frank 1959
Sp K 1950
Joe 1603
SM 1057
Terra 1440
Bill F 1328
Aimee 1902
KK 1503
Fran 2323
Kyle H 1216
DLay 1309
Dp 1333
Travis 2018
Jason 2500
Adam 1921
Kayle 1936
Nicholle 1605

MOD:
Tammi 16:52
Cates 19:57
Meeg 5 rds?
Courtney 20:15
JLord 20:37
Ren ?
Tara 25:57 – Welcome!
Drew 17:29
Debbie 23:00
Jacob 20:01
Michelle 21:00
Gretchen 23:13
Alyese 22:04
Heidi 24:43
Liana 27:44
Meghan 2430
Jocelyn 2347
Scotty 2125
Mike 3116
Kelly G 2346
Toph 2730
Natasha 2618
Barks 2602
Lauren 2955
Caroline 2624
Nick 3728
Molly 3242
Nic A 2230
LC 1538
Mer 1808
Beth 2243
Rob B 2400
Joshua 2715
K Dawg 2539
Callie 1848
McKenna 1805
Zach 1810
Beth 2524
TJ 2435
J Marx 2421
Gene 2824
Wilma Jane 2254
Charity 2247
Joe 2500
Eric 1800
Chad 2333
Denise 2112
Grace 2445
Ian 2027
Deana 2338
Tom 2420
Alex 2322
Jen 2250
Matt 2249
Don 2400
Walter 2422
Kristine 2355
Tracy 2100
Francy 1537
Allen 2450
Gena 2342

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