Förberedelsetid: 5 min
Tillagningstid: 10 min
Typ av måltid:
varmrätter
Betyg:
Medelbetyg av FatSecrets medlemmar
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Delicious (and affordable) marinated flank steak frequently used in Asian and Chinese cuisine for stir-fry's.
Ingredienser
Anvisningar
- Grind peppercorns and cumin seeds (in mortar and pestle, coffee grinder, Magic bullet or use pre-ground if you have too.)
- Combine remaining ingredients in blender. Blend well and pour over flank steak in ziploc bag.
- Allow to marinate at least 3 hours (preferably overnight).
- Pre-heat grill to medium-high heat. Oil the grate to prevent sticking.
- Remove meat from marinade and discard marinade and juices. Grill meat for about 5 minutes per side, or until you achieve desired doneness.
- Note: if you like your meat a bit on the rare side, try this method. Heat grill to as high as it will go (850 °F (450 °C) ). Throw the meat on for 90-120 seconds. Flip and cook for another 90-120 seconds. Now turn of all the heat and allow to cook for another 4-6 minutes. If your flank has a thicker middle; pound out the meat to a consistent thickness so that everything cooks to the same doneness.
86 medlemmar har lagt till detta recept till sin kokbok.
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Recensioner
This looks similar to my mom's old recipe--we used oil, lemon juice & garlic only, & scored the steak as well.
I think the amt of oil leads to the high fat content, so I would see how much gets poured off, & take the difference between that & 1/4 cup to calculate the actual amt of oil on the steak.
21 nov 11 av medlem: Mcat62
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Lämna ett recept
Näringsmässigt sammandrag:
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Det finns 302 kalorier i en portion av Marinated Flank Steak.
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Kalorifördelning: 66% fett, 2% kolh., 33% prot. |
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Näringsvärden
Portions storlek
per portion
Energi
1263 kJ
15%
302 kcal
Fett
21,78g
31%
Mättat fett
5,253g
26%
Transfett
0g
Enkelomättat fett
13,241g
Fleromättat fett
1,762g
Kolhydrater
1,49g
1%
Socker
0,14g
0%
Fiber
0,1g
Protein
24,32g
49%
Salt
0,16g
3%
Kolestrol
40mg
Kalium
396mg
20%
Kalorifördelning:
Kolhydrater (1%)
Fett (66%)
Protein (33%)
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* Baserat på en RDI av 2000 kalorier
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