Flank steak with roasted veggies and wild rice

The final exam for my Gourmet Foods class was an Iron Chef competition. My lab group was given four main ingredients to use: a flank steak, asparagus, wild rice and asparagus. We were given 30 minutes to discuss and prepare our meal and then we had an hour to cook with any help from our professor or from a recipe. 

For the flank steak, we did a red wine reduction. We put 2 cups of red wine, 2 cups of acai juice, 3/4 cup molasses and 1/2 cup chopped prunes in a sauce pan on the stove over medium heat for 45 minutes.

When the reduction was ready, we pan-seared the steak in butter over the stove. To do this, you melt the butter in a pan and wait until it bubbles. When you place the steak in the pan it should sizzle. Cook the steak for about 2 minutes, then flip and cook for an additional two minutes. Once you cook each steak, add the steak back into the pan and pour the glaze over it, coating it completely. After you glaze each steak, place one on the plate and pour the remaining glaze over the top.

Then we decided to melt 1 cup of fresh-grated Parmesan cheese to 1 cup of wild rice. To do this, you simply boil water and cook the wild rice, then add the cheese and stir until it melts evenly throughout. For extra flavor, we added 3 tablespoons of fresh rosemary.

For the vegetables, we toasted almond slivers to later add to the asparagus. We roasted the asparagus with zucchini in butter over the stove, then added the almonds.

We had so much of the prune glaze left over that we added more prunes and golden raisins and poured it over a scoop of vanilla ice cream.

The meal was absolutely amazing, and the judges though so as well, because they announced us as the winners! You can now refer to me as TCU Iron Chef Carissa.


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