Temps de Préparation: 5 mins
Temps de Cuisson: 10 mins
Type de repas:
plats principaux
Note:
Note Moyenne des Membres FatSecret
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Delicious (and affordable) marinated flank steak frequently used in Asian and Chinese cuisine for stir-fry's.
Ingrédients
Directives
- 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 membres ont ajouté cette recette à leur livre de cuisine.
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Commentaires
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 par le membre: Mcat62
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plats principaux
Recettes plus Récentes
Riche, moelleux et sucré.
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Collation sucrée, délicieuse et saine.
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Satisfaisant, délicieux et facile à préparer.
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Sain, savoureux et faible en calories.
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Résumé Nutritionnel:
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Il y a 302 calories dans 1 portion de Marinated Flank Steak.
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Répartition Calorique: 66% gras, 2% glu, 33% prot. |
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Valeurs Nutritives
Taille de Portion
par portion
Énergie
1263 kj
15%
302 kcal
Gras
21,78g
31%
Gras Saturés
5,253g
26%
Gras Trans
0g
Gras Monoinsaturés
13,241g
Gras Polyinsaturés
1,762g
Glucides
1,49g
1%
Sucre
0,14g
0%
Fibre
0,1g
Protéine
24,32g
49%
Sel
0,16g
3%
Cholestérol
40mg
Potassium
396mg
20%
Répartition Calorique:
Glucide (1%)
Gras (66%)
Protéine (33%)
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*Basé sur une VQR de 2000 calories
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