Baked flank steak (lf)
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Baked flank steak (lf)
Last updated 6/12/2012 1:06:10 AM. Recipe ID 31513. Report a problem with this recipe.
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      Title: Baked flank steak (lf)
 Categories: Meats
      Yield: 4 Servings
  1 1/2 lb Flank steak
      1 tb Vegetable oil
      1 c  Hot water
           Bay leaf
      1 lg Garlic clove -- crushed
      1 ts Salt
      4 tb Celery -- minced
    1/8 ts Black pepper -- fresh
      2 ts Lemon juice
      1 md Carrot -- diced
    1/4 md Bell pepper -- diced
           PER SERVING-----
           *mg chol
           *gm dietary fiber
           *gm fat
           *mg sodium
  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 all the other
  ingredients. Cook uncovered at 350F for 30 minutes, or longer if you
  prefer your meat well done. Makes 4 servings, 4.5 oz each, plus
  sauce, but without optional gravy. LIGHT GRAVY: (Optional) Heat 1
  Tablespoon of vegetable oil, and stir in 2 Tablespoons of whole-wheat
  flour. Take a cup of liquid from the meat and stir into the roux.
  Stir until 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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Recipe ID 31513 (Apr 03, 2005)

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