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수확량:
4 인분
준비 시간:
5 분
조리 시간:
10 분
식사 타입:
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Average FatSecret member ranking FatSecret회원 평균평점
작성이: ashleymritchey

Marinated Flank Steak

Delicious (and affordable) marinated flank steak frequently used in Asian and Chinese cuisine for stir-fry's.

재료

조리법

  1. Grind peppercorns and cumin seeds (in mortar and pestle, coffee grinder, Magic bullet or use pre-ground if you have too.)
  2. Combine remaining ingredients in blender. Blend well and pour over flank steak in ziploc bag.
  3. Allow to marinate at least 3 hours (preferably overnight).
  4. Pre-heat grill to medium-high heat. Oil the grate to prevent sticking.
  5. Remove meat from marinade and discard marinade and juices. Grill meat for about 5 minutes per side, or until you achieve desired doneness.
  6. 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.
86분 회원님들께서 이 요리법을 요리책에 추가하셨습니다.
 

평가 
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.
user vote
2011년 11월 21일 작성이: Mcat62

     
 

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작성이: iam3
맛있고 쉬운 레시피.
작성이: 혭삐이
부드럽고 푹신하고 맛있어요.
작성이: 슴사리
건강하고 초간단 레시피.
작성이: naeeil
쉽고 간단하고 맛있는.

요리법 제출

영양 요약:

Marinated Flank Steak의 1인분에는 302칼로리가 있습니다.
칼로리 분석: 66% 지방, 2% 탄수화물, 33% 단백질.

영양 정보
서빙 사이즈
서브 당
서브 당
열량
1263 kJ
302 kcal
탄수화물
1.49g
설탕당
0.14g
단백질
24.32g
지방
21.78g
포화지방
5.253g
트랜스 지방
0g
다불포화지방
1.762g
불포화 지방
13.241g
콜레스테롤
40mg
식이섬유
0.1g
나트륨
64mg
칼륨
396mg
15%
RDI기준*
(302 cal)
15% 일일권장
칼로리 분석:
 
탄수화물 (1%)
 
지방 (66%)
 
단백질 (33%)
*일일권장에 따른 2000칼로리

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