Flank Steak II
0 Carb Choices
We have a few recipes for flank steaks and did post one in 2015. This is a new version and it's magic. For more information about flank and skirt steaks,
Sodium Per Recipe: 481.6 mg
Sodium Per Serving (4): 120.4 mg
Sodium Per Serving (6)¹: 80.3 mg
Makes 4 Servings¹
Flank steak should never be cooked beyond medium rare. The longer it's cooked the tougher it gets. Let rest for a few minutes after cooking and then slice for serving.
- 1½ pounds flank steak² (476 mg)
- 1 teaspoon sugar (trace)
- ¼ teaspoon ground black epper (.115 mg)
Searing The Meat
- 3 tablespoons softened unsalted butter (4.686 mg)
- 1tablespoon chives (.09 mg)
- 1teaspoon dry mustard (.26 mg)
- 1 teaspoon fresh grated lemon zest (.12 mg)
- 1 teaspoon fresh squeezed lemon juice (.25 mg)
- 2 tablespoons expeller pressed canola oil (trace)
Cut flank steak in perpendicular fourths and sprinkle with sugar and pepper. (Cut slices lengthwise.)
Mix next 5 ingredients into paste and set aside, keeping it "warm" so that we can use it as a spread after the meat is cooked.
Bake steak in a slow oven at 225 degrees until meat thermometer reaches 120 degrees.
When meat reaches temperature, add 2 tablespoons expeller pressed canola oil in fry pan until hot. Sear steak on both sides flipping every minute at least two times or until nicely browned on both sides. Let rest for a few minutes then spread with butter mixture
Serve by slicing each piece against the grain.
¹ May also serve 6 with this recipe.
² Slice after cooking into 4 6-ounce or 6 4-ounce servings.
Nutrional Data Per Serving:
Calories: 594.4 , Protein: 46.2 g,
Carbohydrate: 1.927 g,
Nutrient Data Per Serving (4):
Dietary Fiber: .192 g, Total Sugars: 1.316 g, Total Fat: 43.8 g, Saturated Fat: 17.8 g, Monounsaturated Fat: 18.2 g, Polyunsaturated Fat: 3.319 g, Cholesterol: 145.3 mg, Trans Fatty Acids: .349 g, Total Omega-3 FA: .749 g, Total Omega-6 FA: .267 g, Iron: 5.746 mg, Potassium: 592 mg, Sodium: 120.4 mg, Vitamin K: 9.807 mcg