So I have been thinking about making flank steak in the crock pot ever since my friend (and client) Susan said she tried it and her kids devoured it. I looked around at some recipes and then Noah chimed in and said he wanted something that resembled BBQ. I didn’t really want to use a tomato product but I think I nailed the flavor, giving him the smoky that he wanted while maintaining my vision. I know this seems like a fall recipe, but with the cool weather in August here in New England, comfort food was just what we needed for a change. By using arrowroot flour in this recipe, your sauce will magically become thicker with almost no effort on your part.
Crock Pot Flank Steak with Mashed Parships
Prep Time: Steak – 2 minutes, Parsnips – 5 minutes
Cook Time: Steak 4 – 6 hours, Parships – 30 minutes (much of which is simmering)
Servings: 5 – 6
- 2 – 2.5 lbs. flank steak
- 2 tbsp. garlic infused olive oil or 2 tbsp. EVOO and 1 tbsp. minced garlic
- 2 tbsp. worchestershire sauce (optional, but worth it if you are not strict paleo)
- 1 tsp. sriracha
- 1 tsp. smoked paprika
- 1/2 – 3/4 cup coconut aminos (more if you have more steak)
- 1/2 – 3/4 cup balsamic vinegar (more if you have more steak)
- 1/2 – 3/4 cup sodium free beef broth (more if you have more steak)
- 1/2 cup +/- arrowroot flour
- 1/2 tsp. salt and pepper
Parnsips – See my link to parsnip and carrot puree – I wanted the puree to look like mashed potatoes so didn’t use carrots this time. Adjust the recipe down based on the amount of parsnips you use. I used about 8 decent sized ones for the recipe which was sufficient for the quantity of meat and reduced the broth, the ghee and the water by a quarter.
- Cut flank steak into 1 – 1 1/2 inch strips.
- Pour arrowroot flour into medium sized bowl and add steak strips to coat, but not overload.
- In a small bowl, add the remaining ingredients, starting with the smaller quantities of liquids. Whisk together, check for flavor and add additional liquids as needed. There should be enough liquid to cover the steak in the crock pot, but it should not be swimming in it.
- Take out your crock pot and pour the liquid onto the bottom of the pot.
- Place the coated steak strips on top.
- Turn on the crock pot and cook on low for 4 – 6 hours. My meat was done in about 5, so I shut off the pot.
You could also serve over mashed cauliflower or even mashed potatoes, since white potatoes are now Whole 30 compliant. If you don’t know what I am talking about, check out http://whole30.com/. My kids rated this meal a 9 out of 10, as did my husband. I ate some of the leftover parsnips for breakfast the next day. They are so delicious, it was like eating hot cereal, seriously.