Lunch Recipes Vegetarian

Flank Steak And Vegetable Rolls Recipe

15th February 2017

By MACROS | Published on February 15, 2017

Using flavorsome nutrition to achieve your goals takes planning, so use this flavorsome recipe to create meals that you can take with you anywhere so you’re always flush with the nutrients you need to make consistent progress.


221 calories | 23g protein | 7g carbs | 10g fat | ‹1g fiber | 7g sugar

(Serves 6)

You’ll Need

1.5lb lean flank steak

1⁄2 cup carrots

1⁄2 cup courgette

1 red bell pepper

6 (medium thick) asparagus spears

3 stalks kale


1⁄8 cup rice vinegar

1⁄4 cup Bragg’s Liquid Aminos or coconut aminos

2 tbsp organic honey

1 tbsp ginger

1 tbsp garlic (paste)

1 tbsp sesame oil

Juice of 1 orange



Step 1: Set oven to 375°F and cut your vegetables into thin strips/pieces.

Step 2: Slice flank steak in half to make it thinner, then cut into several strips. In a bowl, mix ingredients of the marinade 4. together. Set aside about 1⁄4 cup
marinade for brushing after baking. Add steak strips and marinate for at least 20 minutes.

Step 3: Take a strip of steak and place it flat down on a plate or table. Add zucchini, 1 asparagus spear, carrots, bell pepper and kale. Roll it up and repeat until all the steak has been used. If needed, you can use a toothpick to secure the rolls.

Step 4: Sear the rolls in a non-stick skillet for about one minute in order to ‘cook close’ the rolls. Place the rolls on a baking rack and bake for 15 minutes at 375°F. Brush the baked steak rolls with the marinade you set aside.


– RELATED: How Do Brits Like Their Steaks? –


Key superfoods

Ginger gives pain the finger

That tablespoon of ginger has a secret benefit. When it’s combined with proteins, such as steak, it helps improve your digestion of them, found research in the European Journal of Gastroenterology and Hepatology. Further research at the University of Georgia found ginger could also ease muscle pain by up to 25%. Think of it as your perfect nutritional ally after that extra-long run.


Sweeten your recovery

The honey in the marinade adds more than a little sweetness because it’s rich in antioxidants. Also, when athletes took it with protein they recovered from exercise faster, according to research in the Journal of the International Society of Sports Nutrition.


Garlic is your preservative

Garlic will help make this meal last longer. Research in the Journal of Antimicrobial Chemotherapy found that garlic has powerful antimicrobial compounds that can stop the microorganisms that cause spoilage. They found that garlic was effective against Campylobacter jejuni, the most common bacterial food-borne illness, which can cause stomach cramps, fever and diarrhea.