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Ингредиенты
- 1 1/2 lb Flank steak
- 1 Tbsp. Vegetable oil
- 1 c. Warm water Bay leaf
- 1 lrg Garlic clove -- crushed
- 1 tsp Salt
- 4 Tbsp. Celery -- chopped
- 1/8 tsp Black pepper -- fresh Grnd
- 2 tsp Lemon juice
- 1 med Carrot -- diced
- 1/4 med Bell pepper -- diced
Инструкции
- Trim away any visible fat from the steak. Sear the steak in the oil over medium to med-high heat. Place the steak in a casserole dish. For extra flavoring, pour the water into the skillet you seared the meat in, and stir. Pour this over the meat, then add in all the other ingredients. Cook uncovered at 350F for 30 min, or possibly longer if you prefer your meat well done.
- Makes 4 servings, 4.5 ounce each, plus sauce, but without optional gravy. LIGHT GRAVY: (Optional) Heat 1 Tbsp. of vegetable oil, and stir in 2 Tbsp. of whole-wheat flour. Take a c. of liquid from the meat and stir into the roux. Stir till thickened, and serve over the meat.
- Using the Gravy adds 30 calories and 3 grams of fat; nutrient values of the meat liquid and other ingredients are included in the original analysis.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 203g | |
| Recipe makes 4 servings | |
| Calories 303 | |
| Calories from Fat 141 | 47% |
| Total Fat 15.66g | 20% |
| Saturated Fat 5.33g | 21% |
| Trans Fat 0.09g | |
| Cholesterol 60mg | 20% |
| Sodium 688mg | 29% |
| Potassium 636mg | 18% |
| Total Carbs 2.13g | 1% |
| Dietary Fiber 0.6g | 2% |
| Sugars 1.08g | 1% |
| Protein 36.34g | 58% |
