Citrus Flank Steak with Mashed Potatoes Recipe Video
Who doesn’t like steak and potatoes? Instead of the traditional steakhouse combo, marinate your steak in citrus juices and accompany with sweet potatoes mashed with OJ.
This meal will transport you to the sunny Caribbean, no matter what the weather is like outside your door. It’s really easy to make and marinating tenderizes and infuses the flank steak with flavor. Be careful not to overcook.
Once you account for marinating time, the recipe only takes 15 minutes to prep and 15 minutes to cook.
Ingredients
| Cumin seeds | 1 Tablespoon | |
| Coriander seeds | 2 Teaspoon | |
| Whole black peppercorns | 2 Teaspoon | |
| Brown sugar | 3⁄4 Cup (12 tbs) | |
| 100% florida orange juice | 3⁄4 Cup (12 tbs) | |
| Lime juice | 1⁄4 Cup (4 tbs) | |
| Minced garlic | 1 Teaspoon | |
| Chopped scallions | 2 Tablespoon | |
| Salt | 1 Teaspoon | |
| Flank steak | 1 1⁄2 Pound, cut into six pieces or left whole | |
| Sweet potatoes | 1 1⁄2 Pound, washed, peeled and cut in 1 inch cubes | |
| 100% florida orange juice | 1⁄2 Cup (8 tbs) | |
| Butter | 1 Tablespoon | |
| Salt | 1⁄2 Teaspoon | |
| Honey | 2 Tablespoon | |
| Ground black pepper | 1⁄4 Teaspoon | |
| Cinnamon | 1⁄4 Teaspoon |
Nutrition Facts
Serving size
Calories 454 Calories from Fat 87
% Daily Value*
Total Fat 9 g13.9%
Saturated Fat 3.9 g19.4%
Trans Fat 0 g
Cholesterol 35.4 mg11.8%
Sodium 723.8 mg30.2%
Total Carbohydrates 62 g20.7%
Dietary Fiber 4.8 g19.2%
Sugars 38.3 g
Protein 26 g52%
Vitamin A 326.7% Vitamin C 52.2%
Calcium 8.5% Iron 21.8%
*Based on a 2000 Calorie diet
Directions
Citrus Flank Steak “Cuban Style”
Prep time: 15 minutes, 2 hours for marinating
Cook time: 15 minutes
Makes: 6 servings
1 tablespoon cumin seeds
2 teaspoons coriander seeds
2 teaspoons whole black peppercorns
3/4 cup brown sugar
3/4 cup 100% Florida orange juice*
1/4 cup fresh lime juice
1 teaspoon minced garlic
2 tablespoons chopped scallions
1 teaspoon salt
1 1/2 pounds flank steak, cut into six pieces or left whole
*May substitute Florida Orange Juice from Concentrate
1. Preheat oven to 350 degrees.
2. In a small baking dish combine cumin, coriander and peppercorns. Place baking dish in 350 degree oven for 5 to 8 minutes or until coriander is golden. Remove from oven. Using a mortar and pestle or the bottom of a sauté pan, crush spices.
3. In a medium bowl, combine crushed spices and all remaining ingredients, except for steak, and mix together. Place flank steak in to a 9-inch by 13-inch glass baking dish or heavy-duty plastic zipper bag, pour marinade over steak and place in refrigerator for 6 hours or as long as overnight (do not marinate longer). Turn steak occasionally.
4. Preheat broiler 10 minutes. Transfer steak to broiler pan or on a rack on a metal cookie sheet; discard marinade. Broil 2 to 3 inches from the heat for 10 to 15 minutes to desired doneness. (145 degrees on an instant-read thermometer for medium-rare) Turn steak once while broiling. Remove steak and let sit for 5 minutes before slicing. Serve with mashed sweet potatoes (see recipe).
Mashed Orange Juice Sweet Potatoes
Prep time: 5 minutes
Cook time: 15 minutes
Makes: 8 servings
1 1/2 pounds sweet potatoes, washed, peeled and cut in 1-inch cubes
1/2 cup 100% Florida orange juice*
1 tablespoon butter
1/2 teaspoon salt
2 tablespoons honey
1/4 teaspoon ground black pepper
1/4 teaspoon cinnamon
*May substitute Florida Orange Juice from Concentrate
1. Place 6 cups water in a large saucepan and bring to a boil. Add potatoes and cook for 10 to 15 minutes or until potatoes are tender. Turn off heat and drain water. Place saucepan back on burner for 30 more seconds to dry potatoes
2. Add remaining ingredients and mash with a potato masher until all ingredients are mixed well. Potatoes will be slightly lumpy. For smoother sweet potatoes, beat with electric mixer on low until smooth.
Makes 8 (1/3 cup servings), each containing approximately:
Nutrients per serving: 120 calories (12.5% calories from fat), 1 g protein, 25 g carbohydrates, 4 g fiber, 1.5 g total fat (sat 1 g, mono .44 g, poly .144 g), 200 mg sodium, Vitamin A 330% DV, Vitamin C 35% DV, Calcium 4% DV, Iron 4% DV
Adapted from a recipe by the Florida Department of Citrus – www.floridajuice.com
Prep time: 15 minutes, 2 hours for marinating
Cook time: 15 minutes
Makes: 6 servings
1 tablespoon cumin seeds
2 teaspoons coriander seeds
2 teaspoons whole black peppercorns
3/4 cup brown sugar
3/4 cup 100% Florida orange juice*
1/4 cup fresh lime juice
1 teaspoon minced garlic
2 tablespoons chopped scallions
1 teaspoon salt
1 1/2 pounds flank steak, cut into six pieces or left whole
*May substitute Florida Orange Juice from Concentrate
1. Preheat oven to 350 degrees.
2. In a small baking dish combine cumin, coriander and peppercorns. Place baking dish in 350 degree oven for 5 to 8 minutes or until coriander is golden. Remove from oven. Using a mortar and pestle or the bottom of a sauté pan, crush spices.
3. In a medium bowl, combine crushed spices and all remaining ingredients, except for steak, and mix together. Place flank steak in to a 9-inch by 13-inch glass baking dish or heavy-duty plastic zipper bag, pour marinade over steak and place in refrigerator for 6 hours or as long as overnight (do not marinate longer). Turn steak occasionally.
4. Preheat broiler 10 minutes. Transfer steak to broiler pan or on a rack on a metal cookie sheet; discard marinade. Broil 2 to 3 inches from the heat for 10 to 15 minutes to desired doneness. (145 degrees on an instant-read thermometer for medium-rare) Turn steak once while broiling. Remove steak and let sit for 5 minutes before slicing. Serve with mashed sweet potatoes (see recipe).
Mashed Orange Juice Sweet Potatoes
Prep time: 5 minutes
Cook time: 15 minutes
Makes: 8 servings
1 1/2 pounds sweet potatoes, washed, peeled and cut in 1-inch cubes
1/2 cup 100% Florida orange juice*
1 tablespoon butter
1/2 teaspoon salt
2 tablespoons honey
1/4 teaspoon ground black pepper
1/4 teaspoon cinnamon
*May substitute Florida Orange Juice from Concentrate
1. Place 6 cups water in a large saucepan and bring to a boil. Add potatoes and cook for 10 to 15 minutes or until potatoes are tender. Turn off heat and drain water. Place saucepan back on burner for 30 more seconds to dry potatoes
2. Add remaining ingredients and mash with a potato masher until all ingredients are mixed well. Potatoes will be slightly lumpy. For smoother sweet potatoes, beat with electric mixer on low until smooth.
Makes 8 (1/3 cup servings), each containing approximately:
Nutrients per serving: 120 calories (12.5% calories from fat), 1 g protein, 25 g carbohydrates, 4 g fiber, 1.5 g total fat (sat 1 g, mono .44 g, poly .144 g), 200 mg sodium, Vitamin A 330% DV, Vitamin C 35% DV, Calcium 4% DV, Iron 4% DV
Adapted from a recipe by the Florida Department of Citrus – www.floridajuice.com
Editors Review
Beef recipes particularly ones with steaks are indeed great for any dinner and with accompaniments, they are even better. Chef Dave shows intuitively how to cook Cuban style Citrus flavored flank steak as well as mashed sweet potatoes with orange juice to accompany the steak. Fabulous combination!
Chef
