Prep Time: 5 mins
Cook Time: 10 mins
Rating:
fatsecret members overall average rating
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Delicious (and affordable) marinated flank steak frequently used in Asian and Chinese cuisine for stir-fry's.
Ingredients
Directions
- 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.
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 Reviews
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 by member: Mcat62
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Nutrition summary:
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There are 302 calories in 1 serving of Marinated Flank Steak. |
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Calorie break-down: 66% fat, 2% carbs, 32% protein. |
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Nutrition Facts
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Serving Size 1 serving
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| Amount Per Serving |
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Calories from Fat 196
Calories 302
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| % Daily Values* |
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Total Fat
21.78g
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34% |
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Saturated Fat
5.253g
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26% |
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Polyunsaturated Fat
1.762g
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Monounsaturated Fat
13.241g
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Cholesterol
40mg
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13% |
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Sodium
64mg
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3% |
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Potassium
396mg
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Total Carbohydrate
1.49g
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0% |
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Dietary Fiber
0.1g
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0% |
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Sugars
0.14g
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Protein
24.32g
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| Vitamin A
0% |
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Vitamin C
2% |
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| Calcium
4% |
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Iron
13% |
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| * |
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition Values are based on USDA Nutrient Database SR18
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15%
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of RDI*
(302 calories)
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Calorie Breakdown:
Carbohydrate (2%)
Fat (66%)
Protein (32%)
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* Based on a RDI of 2000 calories
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