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3.5 of 5 (17)
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 355.5
  • Total Fat: 8.5 g
  • Cholesterol: 39.7 mg
  • Sodium: 344.6 mg
  • Total Carbs: 42.9 g
  • Dietary Fiber: 3.3 g
  • Protein: 26.0 g

View full nutritional breakdown of Sweet N Sassy Flank Steak calories by ingredient
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Sweet N Sassy Flank Steak

Submitted by: JO_JO_BA

Introduction

This crock-pot meal-in-one is a perfect Cuban-style dish. It’s sweet and tangy, with tons of vitamins and beta carotene to boot! Turn it on before work, and when you come home the whole house will smell like the Caribbean stopped by for dinner! This crock-pot meal-in-one is a perfect Cuban-style dish. It’s sweet and tangy, with tons of vitamins and beta carotene to boot! Turn it on before work, and when you come home the whole house will smell like the Caribbean stopped by for dinner!
Number of Servings: 4

Ingredients

    1 small white onion, diced
    1 cup crushed pineapple with juice
    ½ cup fat-free beef broth
    2 tsp dry ginger
    ¼ cup spicy BBQ sauce
    1 tbsp liquid honey
    1 tbsp Dijon mustard
    2 tsp ground black pepper
    ½ tsp salt
    2 large sweet potatoes, scrubbed and shredded
    1 lb flank steak, well trimmed

Directions

Mix all ingredients but sweet potatoes and steak in a bowl until well blended.
Place the sweet potatoes in the bottom of a slow-cooker. Top with the flank steak.
Pour sauce over the top of the steak and potatoes.
Cover and cook on High 6-7 hours.
Shred steak with two forks and serve overtop wilted beet greens or spinach.

Number of Servings: 4

Recipe submitted by SparkPeople user JO_JO_BA.






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Member Ratings For This Recipe



  • 1 of 1 people found this review helpful
    I made this and served it over spinach and brown rice. Everyone loved it - I might cut down the ginger next time. - 5/23/08

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  • I'll echo what another members said about the steak being surprisingly tough, even though it shreds easily. I think perhaps cooking it on high was a mistake for my particular crockpot. Meat was charred and potatoes mushy. May try it again on low. - 6/1/12

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  • Not bad, tasted like pot roast with a sweet twist. Won't make it again. - 1/31/11

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  • I made this with a few variations. I used low sodium chicken broth instead of beef. I eliminated the salt. Like others, I sliced the sweet potatoes. I also sliced the flank steak before putting it in the crock pot. The flank steak was tender and the dish was very flavorful.
    Thank you for sharing. - 4/9/10

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  • really great flavor, we served ours on a wheat roll, sandwich style, and had sweet potato fries on the side - 3/30/09

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  • DH and I both say this is a keeper. We will be eqating off of it for a few days. I only gave 3 stars, because I don't think it would do well for a meal for guests. It is quite different from what a lot of people would be accustomed to. - 3/22/09

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  • not so good...we threw out the leftovers..that says it all - 12/11/08

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  • Excellent flavor! I will use top sirloin or even round steak next time . Flank steak was tough even after cooking all those hours. - 9/27/08

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  • Loved it! My husband and I had my parents over, and my dad had 2 huge helpings. I'll definitely make this again! - 4/10/08

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  • This was perfect. Great flavor. We served over rice and everyone in the huse loved it. - 3/30/08

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  • I enjoyed this very much. It made the whole house smell wonderful. I added chopped fresh garlic and I sliced the sweet potatoes in round and served it over rice. We definitely would make this again - 3/24/08

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  • We like the recipe and served it over rice. It needed something else, but neither my husband nor I could figure out what. Thank you for sharing the recipe! - 2/3/08

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  • I'm not sure what went wrong but this did not turn out well at all. - 1/29/08

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  • Great flavor in this dish and very filling...are we sure it only makes 4 servings? I also cubed the sweet potato and it was great - will be making it again. A super easy recipe. - 1/27/08

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  • My family loved this! They claim to despise both pineapple and sweet potato but had no idea until after they finished that they'd had just eaten those very things! - 1/23/08

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  • I have a picky husband but he really loves it and wants to make it again. We served it with rice. - 1/19/08

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  • my family loved it!!! I used a london broil instead it was nice & tender it just fell apart. I put it on a roll. Pork would work nice also. - 1/18/08

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  • The flavor of this dish was delicious! Instead of shredding the sweet potatoes, I cut them up into large chunks and that worked well. The meat was a little tough, even though it was faling apart, but maybe that's just how flank steak is. You could easily sub chicken! My husband loved it! - 1/9/08

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