Flank Steak Deluxe
23
23
Ingredients
| 1 ½ | Lb |
beef, flank steak (london broil)
|
* |
| 1 | cup |
all-purpose flour
|
|
| 1 | teaspoon |
salt
|
|
| ¼ | teaspoon |
black pepper
|
* |
| 1 | tablespoon |
vegetable oil
|
|
| 2 | tablespoons |
worcestershire sauce
|
|
| 1 | dash |
red hot pepper sauce
|
* |
| 2 | tablespoons |
lemon juice
|
|
| ½ | cup |
ketchup
|
|
| 1 ½ | teaspoons |
prepared mustard
|
|
| 1 | teaspoon |
lemon zest
grated |
|
| ¼ | cup |
onions
minced |
|
| 1 | each |
garlic cloves
|
|
| 1 | x |
mushrooms
sliced, opt. |
* |
| 1 | x |
parsley sprigs
for garnish |
* |
Directions
Score meat.
Mix flour, salt, and pepper; thoroughly pound into meat.
Brown in hot oil.
Combine remaining ingrediets; pour over meat and cover.
Cook over low heat until tender, 1½ to 2 hours. (Do not cook in electric skillet.)
Serve surrounded by border of cooked rice.
Garnish with parsley.
Serves: 4
Nutrition Facts
Serving Size 97g (3.4 oz)Amount per Serving
Calories 28423% of calories from fat
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
10%
Trans Fat
0g
Cholesterol 23mg
8%
Sodium 1069mg
45%
Total Carbohydrate
12g
12%
Dietary Fiber 1g
5%
Sugars g
Protein
39g
Vitamin A 6%
•
Vitamin C 19%
Calcium 5%
•
Iron 18%
* based on a 2,000 calorie diet
How is this calculated?
