Teriyaki Flank Steak

Adapted from Grilled Flank Steak with Rosemary
This isn't an adaptation, but my honey found and made the recipe, and they're both keepers, so I'm putting it in my digital recipe collection! Pair this with a massive sheet pan of roasted vegetables!

Ingredients
1/2 c. soy sauce
1/2 c. olive oil
4 1/2 T. honey
6 large garlic cloves, minced
3 T. chopped fresh rosemary or 1 tablespoon dried
1 1/2 T. coarsely ground black pepper
1 1/2 t. salt
1 2-pound flank steak

Directions
Mix all ingredients except steak in 13 x 9 x 2-inch glass baking dish. Add steak and turn to coat. Cover and refrigerate 2 hours, turning occasionally.
Prepare barbeque (medium-high heat) or preheat broiler. Remove meat from marinade; discard marinade. Grill steak to desired doneness, about 4 minutes per side for medium-rare.
Transfer steak to work surface. Let stand 5 minutes. Cut across grain into thin strips Arrange on platter and serve.

Nutrition Facts (not including discarded marinade)

Servings 4.0
Amount Per Serving
calories 348
% Daily Value *
Total Fat 14 g	21 %
Saturated Fat 5 g	23 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 110 mg	37 %
Sodium 1272 mg	53 %
Potassium 90 mg	3 %
Total Carbohydrate 4 g	1 %
Dietary Fiber 1 g	4 %
Sugars 2 g
Protein 49 g	97 %
Vitamin A	1 %
Vitamin C	3 %
Calcium	2 %
Iron	23 %

Sheet Pan Sage Turkey Breast and Vegetables

Ingredients
1 head romanesco, chopped into bite-size pieces
2 short celery stalks, chopped into 1/2" pieces
3 medium parsnips, chopped into 3/4" cubes
5 medium carrots, chopped into 3/4" cubes
1/2 small onion, roughly chopped
2 large cloves garlic, minced
a dozen shishito (or other mild tiny) peppers, trimmed and quartered, or 1/8 serrano, minced 
1 T. minced fresh rosemary
salt and pepper, to taste
1-2 T. extra-virgin olive oil

1.5 lbs. boneless, skinless turkey breast (two)
3 T. butter
1/8 t. salt
1 T. minced fresh sage

Directions
Preheat the oven to 375˚F.  Arrange two racks to divide the oven into thirds.

In a large bowl, mix all the vegetables, and toss with olive oil, rosemary, salt, and pepper.  Distribute evenly on two half-size sheet pans, leaving space on one for the turkey breasts.  (This can also be done on one large sheet pan.)

Soften (or melt) the butter, and mix with sage and salt.  Pat the turkey breasts dry with paper towels and dredge in the butter until coated.  Place on the open space on one sheet pan with ~1/2" between the two breasts.

Place the pan with meat in the bottom third of the oven, and the vegetables in the top third.  Roast for 30 minutes, or until the turkey reaches 160˚F in the thickest part.  (Switch the two pans halfway through if you don't have a convection oven.)

After removing the pans from the oven, tent the one with the turkey with aluminum foil for five minutes before serving.

Nutrition Facts

Servings 4.0:  6oz. meat + 3c. veg.
Amount Per Serving
calories 402
% Daily Value *
Total Fat 16 g	24 %
Saturated Fat 7 g	35 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 123 mg	41 %
Sodium 1606 mg	67 %
Potassium 817 mg	23 %
Total Carbohydrate 28 g	9 %
Dietary Fiber 9 g	35 %
Sugars 10 g
Protein 40 g	81 %
Vitamin A	268 %
Vitamin C	179 %
Calcium	16 %
Iron	21 %

Sheet-Pan Bleu Cheese Flank Steak with Garlic-Chile-Roasted Vegetables

Adapted from Eating Well's Sheet-Pan Steak and Potatoes

Ingredients
2 large white sweet potatoes, cut in 3/4" chunks
1 bunch asparagus, chopped
8 oz. mushrooms, quartered
1/4 large red onion, slivered
4 cloves garlic, minced
2 T. extra-virgin olive oil
1/2 T. fresh rosemary, minced
1 serrano, minced
¾ t. salt, divided
¾ t. ground pepper, divided
1 lbs. flank steak
sprinkle chipotle powder
3 T. crumbled blue cheese

Directions
Preheat oven to 425°F.  Toss sweet potatoes with 1 T. oil, rosemary, and ¼ t. each salt and pepper in a large bowl.  Spread evenly on a rimmed baking sheet.  Roast for 15 minutes.  Toss remaining vegetables with the remaining 1 T. oil and ¼ t. each salt and pepper in the bowl.  Stir into the potatoes on the baking sheet.  Sprinkle steak with the remaining ¼ t. each salt and pepper.  Place on top of the vegetables.  Roast until the steak is cooked and the vegetables are tender, 10 to 15 minutes more, topping the steak with the cheese for the last few minutes.  Transfer the steak to a cutting board and let rest 5 minutes.

Nutrition Facts

Servings 4.0
Amount Per Serving
calories 350
% Daily Value *
Total Fat 14 g	21 %
Saturated Fat 4 g	20 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 59 mg	20 %
Sodium 658 mg	27 %
Potassium 536 mg	15 %
Total Carbohydrate 27 g	9 %
Dietary Fiber 6 g	22 %
Sugars 8 g
Protein 30 g	60 %
Vitamin A	290 %
Vitamin C	17 %
Calcium	8 %
Iron	25 %

Spatchcocked Chicken with Vegetables

Adapted from Spatchcocked Chicken with Root Vegetables

Ingredients
7 medium carrots, cut into 1" chunks
4 large yellow potatoes, cut into 1" chunks
1/2 white or yellow onion, cut into 1" chunks
3/4 lb. cauliflower, cut into 1" chunks
2 T. extra-virgin olive oil
salt and pepper

6 cloves of garlic, finely minced
1 6" sprig rosemary, finely minced
1/2 t. chipotle powder
1/4 t. salt
1/2 T. olive oil

1 whole chicken, 5-6 lbs., spatchcocked as in the linked recipe

Directions
Preheat the oven to 450˚F.

Toss the vegetables with 2 T. olive oil, salt and pepper, and spread evenly in a 9" x 13" glass baking dish.

Mix the garlic, rosemary, chipotle, and 1/4 t. salt with 1/2 T. olive oil in a small bowl.

Spatchcock the chicken and loosen the skin from the breast, leg and thigh, and wing meat areas.

Place flat on the vegetable base, arranging the chicken so none of it hangs over the pan edges.  Spread the herb paste between the meat and the skin.  Tuck the wing tips in the cut you made to access the thigh and leg meat so they don't burn.

Roast for 50-60 minutes, until the thickest part of the thigh registers 165° on a thermometer.
Remove the chicken from the pan and let it rest for 10-15 minutes before carving.

Nutrition Facts

Servings 6.0
Amount Per Serving
calories 546
% Daily Value *
Total Fat 13 g	21 %
Saturated Fat 3 g	13 %
Monounsaturated Fat 8 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 183 mg	61 %
Sodium 616 mg	26 %
Potassium 854 mg	24 %
Total Carbohydrate 34 g	11 %
Dietary Fiber 5 g	20 %
Sugars 9 g
Protein 85 g	170 %
Vitamin A	238 %
Vitamin C	91 %
Calcium	13 %
Iron	22 %

Lemon-Rosemary Chicken, Sweet Potato, and Cauliflower Sheet-Pan Dinner

Adapted from Lemon and Rosemary Marinade Recipe for Chicken and Sheet-Pan Chicken & Brussels Sprouts

Ingredients
Marinade
4 T. lemon juice
2.5 T. extra-virgin olive oil
2 cloves garlic, minced
1/2 T. fresh rosemary, minced
1 t. salt
1/4 t. chipotle powder
fresh cracked black pepper
1/4 t. ground mustard
1-1.5 lbs. chicken tenders
2 med. orange or red sweet potatoes, ~1 lb., cut in 1/2" cubes
1/2 sweet onion, roughly chopped
1 large head cauliflower, cut in 3/4" cubes
2 T. extra-virgin olive oil
1 t. salt
fresh cracked black pepper

Directions
Mix the marinade ingredients with an immersion blender and marinate the chicken while chopping the vegetables.  Preheat the oven to 425˚F.  Chop the vegetables and toss with the remaining ingredients.  Spread on one or two sheet pans (depending on the size of your sheet pans), and roast for 10 minutes.  Distribute the chicken on the pan (s), and put in the oven for another 10 minutes, until chicken is cooked through.

Nutrition Facts

Servings 4.0
Amount Per Serving
calories 314
% Daily Value *
Total Fat 8 g	13 %
Saturated Fat 1 g	4 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 11 mg	4 %
Sodium 338 mg	14 %
Potassium 73 mg	2 %
Total Carbohydrate 35 g	12 %
Dietary Fiber 7 g	29 %
Sugars 13 g
Protein 29 g	57 %
Vitamin A	119 %
Vitamin C	162 %
Calcium	10 %
Iron	11 %