Get ready to embark on a culinary journey that combines the bold flavors of perfectly grilled steak with the vibrant, spicy essence of traditional Italian caponata. This isn't just another recipe – it's a mouthwatering explosion of Mediterranean-inspired cuisine that will transform your ordinary dinner into an extraordinary dining experience. Imagine tender, juicy flank steak nestled on a bed of fire-roasted vegetables, each bite promising a symphony of textures and flavors that will transport you straight to the sun-drenched hills of Sicily!
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 1 lb flank steak
- 1 eggplant, diced
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 can diced tomatoes
- 2 tbsp olive oil
- 1 tsp red pepper flakes
- Salt and pepper to taste
Instructions
- Begin by preparing all your ingredients. Dice the eggplant, zucchini, and bell pepper into small, even pieces. Chop the onion and mince the garlic. This will ensure that everything cooks evenly.
- In a medium bowl, combine the diced eggplant, zucchini, bell pepper, chopped onion, minced garlic, and canned diced tomatoes (with their juices). Add 1 tablespoon of olive oil, red pepper flakes, salt, and pepper to taste. Mix well to combine all the ingredients.
- Let the vegetable mixture marinate while you prepare the flank steak. This will help the flavors meld together.
- Preheat your grill or grill pan to medium-high heat. While it heats up, rub the flank steak with the remaining tablespoon of olive oil and season generously with salt and pepper on both sides.
- Once the grill is hot, place the flank steak on it. Grill for about 5-7 minutes on each side for medium-rare, or until it reaches your desired doneness. Use a meat thermometer to check the internal temperature; 130°F for medium-rare, 140°F for medium.
- While the steak is grilling, heat a large skillet over medium heat. Add the marinated vegetable mixture to the skillet. Cook for about 15-20 minutes, stirring occasionally, until the vegetables are tender and the mixture is slightly thickened. Adjust seasoning with salt and pepper as needed.
- Once the steak is done, remove it from the grill and let it rest for about 5 minutes. This allows the juices to redistribute throughout the meat, making it more tender.
- After resting, slice the flank steak against the grain into thin strips. This will help to ensure tenderness.
- To serve, place a generous portion of the spicy caponata on a plate and top with sliced flank steak. Drizzle with any remaining juices from the skillet for added flavor.
- Enjoy your spicy grilled steak caponata with a side of crusty bread or over a bed of rice for a complete meal!
Tips
- Ingredient Preparation is Key: Dice your vegetables into uniform sizes to ensure even cooking and a beautiful presentation.
- Marination Magic: Let your vegetable mixture sit for at least 15 minutes before cooking to allow the flavors to meld and intensify.
- Grill Temperature Matters: Ensure your grill is at medium-high heat for that perfect sear on the steak, creating a delicious caramelized exterior.
- Meat Resting Technique: Always let your steak rest for 5 minutes after grilling to lock in those precious juices and ensure maximum tenderness.
- Slicing Secrets: Always slice your flank steak against the grain to guarantee the most tender and easy-to-chew meat possible.
- Spice Level Control: Adjust the red pepper flakes to match your heat tolerance – start with less and add more if needed.
- Serving Suggestion: Pair this dish with a crisp white wine or a light red to complement the rich flavors of the caponata.
Nutrition Facts
Calories: 334kcal
Carbohydrates: 17g
Protein: 20g
Fat: g
Saturated Fat: 6g
Cholesterol: 50mg
