RecipeDB

Source: Genius Kitchen(food.com)

Estimated Nutritional Profile

Nutrient	Quantity
Protein (g)	201.9476
Energy (kCal)	1180.2955
Carbohydrates (g)	7.1853
Total fats (g)	31.8802
Fatty acids, total saturated 20:0 (g)	0.0022
Fatty acids, total saturated 18:3 undifferentiated (g)	0.1653
Fatty acids, total polyunsaturated 17:1 (g)	0.0000
Fatty acids, total trans-monoenoic (g)	0.1451
Fatty acids, total saturated 20:4 undifferentiated (g)	0.5349
Fatty acids, total saturated 4:0 (g)	0.0081
Fatty acids, total trans (g)	0.1451
Riboflavin (mg)	3.9655
Tocopherol, beta (mg)	0.0161
Lactose (g)	0.0000
Fatty acids, total saturated 22:5 n-3 (DPA) (g)	0.0000
Fatty acids, total polyunsaturated 24:1 c (g)	0.0000
Fatty acids, total saturated 18:4 (g)	0.0000
Fatty acids, total saturated 18:0 (g)	3.3957
Tocopherol, delta (mg)	0.0115
Arginine (g)	12.8281
Proline (g)	8.1975
Fatty acids, total polyunsaturated 18:1 t (g)	0.1451
Campesterol (mg)	0.0000
Glucose (dextrose) (g)	0.2170
Adjusted Protein (g)	0.0000
Cystine (g)	2.2607
Tocotrienol, beta (mg)	0.0000
Selenium, Se (g)	231.2546
Copper, Cu (mg)	0.5977
Maltose (g)	0.0000
Zinc, Zn (mg)	29.5290
Total lipid (fat) (g)	31.8802
Vitamin K (phylloquinone) (g)	41.8096
Cholesterol (mg)	572.2013
Fatty acids, total saturated 22:1 undifferentiated (g)	0.0081
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA) (g)	0.1387
Menaquinone-4 (g)	0.0000
Phytosterols (mg)	8.4168
Folate, total (g)	19.7912
Fatty acids, total trans-polyenoic 20:3 n-6 (g)	0.0000
Vitamin A, IU (IU)	2814.4205
Energy (kcal)	1180.2955
Fatty acids, total saturated 16:1 undifferentiated (g)	1.0066
Fatty acids, total saturated 14:1 (g)	0.0000
Vitamin D2 (ergocalciferol) (g)	0.0000
Methionine (g)	5.4167
Fatty acids, total saturated 20:5 n-3 (EPA) (g)	0.0000
Sugars, total (g)	0.8990
Folic acid (g)	0.0000
Tocotrienol, alpha (mg)	0.1817
Vitamin C, total ascorbic acid (mg)	10.4663
Lutein + zeaxanthin (g)	1428.9122
Fatty acids, total saturated 22:6 n-3 (DHA) (g)	0.0000
Vitamin B-12, added (g)	0.0000
Valine (g)	10.0597
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7) (g)	0.0000
Fatty acids, total polyunsaturated 22:1 c (g)	0.0000
Magnesium, Mg (mg)	241.5851
Fatty acids, total saturated 16:0 (g)	7.1214
Carbohydrate, by difference (g)	7.1853
Vitamin D (IU)	0.0000
Fructose (g)	0.3087
Fluoride, F (g)	0.0000
Aspartic acid (g)	18.7122
Tyrosine (g)	7.8658
Potassium, K (mg)	3669.5808
Fatty acids, total saturated 12:0 (g)	0.0102
Vitamin A, RAE (g)	142.3292
Serine (g)	8.3486
Fatty acids, total trans-polyenoic 21:5 (g)	0.0000
Phenylalanine (g)	8.2921
Fatty acids, total trans-polyenoic 22:4 (g)	0.0000
Alcohol, ethyl (g)	0.0000
Fatty acids, total polyunsaturated 24:0 (g)	0.0000
Fatty acids, total saturated 22:0 (g)	0.0022
Fatty acids, total saturated 14:0 (g)	0.4049
Histidine (g)	8.0459
Isoleucine (g)	9.4214
Fatty acids, total polyunsaturated 18:2 CLAs (g)	0.0000
Niacin (mg)	65.6204
Water (g)	774.5333
Fatty acids, total saturated 8:0 (g)	0.0028
Tocotrienol, delta (mg)	0.0000
Theobromine (mg)	0.0000
Fatty acids, total polyunsaturated 20:2 n-6 c,c (g)	0.1269
Carotene, beta (g)	1518.2600
Sodium, Na (mg)	2488.1347
Iron, Fe (mg)	10.0666
Energy (kJ)	4941.6752
Ash (g)	15.1331
Caffeine (mg)	0.0000
Glycine (g)	8.9981
Fatty acids, total trans-polyenoic (g)	0.0000
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c (g)	0.0000
Fatty acids, total saturated 18:2 undifferentiated (g)	4.2667
Fatty acids, total polyunsaturated (g)	5.1029
Vitamin E (alpha-tocopherol) (mg)	2.4195
Sucrose (g)	0.0693
Vitamin B-6 (mg)	5.1991
Fatty acids, total trans-polyenoic 13:0 (g)	0.0000
Fatty acids, total saturated 6:0 (g)	0.0048
Vitamin D (D2 + D3) (g)	0.0000
Vitamin D3 (cholecalciferol) (g)	0.0000
Lysine (g)	17.5979
Beta-sitosterol (mg)	0.0000
Fatty acids, total polyunsaturated 20:3 undifferentiated (g)	0.0000
Fatty acids, total trans-polyenoic 15:1 (g)	0.0000
Lycopene (g)	0.0000
Starch (g)	0.0000
Pantothenic acid (mg)	7.5114
Fatty acids, total trans-polyenoic 20:4 n-6 (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t,t (g)	0.0000
Fatty acids, total polyunsaturated 15:0 (g)	0.0000
Fatty acids, total trans-polyenoic 18:3i (g)	0.0000
Thiamin (mg)	4.8011
Folate, food (g)	19.7912
Fatty acids, total saturated 20:1 (g)	0.2071
Fatty acids, total monounsaturated (g)	15.5050
Stigmasterol (mg)	0.0000
Fatty acids, total polyunsaturated 18:2 n-6 c,c (g)	3.8261
Fatty acids, total polyunsaturated 16:1 t (g)	0.0000
Fatty acids, total polyunsaturated 17:0 (g)	0.0816
Fatty acids, total polyunsaturated 18:2 i (g)	0.0000
Hydroxyproline (g)	0.6800
Dihydrophylloquinone (g)	0.0000
Choline, total (mg)	661.2065
Fatty acids, total polyunsaturated 16:1 c (g)	0.0000
Fatty acids, total saturated (g)	11.0498
Vitamin B-12 (g)	5.8577
Calcium, Ca (mg)	150.5488
Fatty acids, total saturated 10:0 (g)	0.0064
Galactose (g)	0.0087
Tocotrienol, gamma (mg)	0.0041
Alanine (g)	11.3571
Glutamic acid (g)	30.5838
Fatty acids, total trans-polyenoic 20:3 n-3 (g)	0.0000
Carotene, alpha (g)	28.7700
Vitamin E, added (mg)	0.0000
Retinol (g)	1.9500
Leucine (g)	16.3619
Folate, DFE (g)	19.7912
Fatty acids, total polyunsaturated 22:1 t (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t not further defined (g)	0.0000
Fiber, total dietary (g)	2.4915
Tryptophan (g)	2.3731
Threonine (g)	8.7407
Fatty acids, total polyunsaturated 18:1 c (g)	14.0364
Manganese, Mn (mg)	0.5288
Protein (g)	201.9476
Cryptoxanthin, beta (g)	304.4330
Fatty acids, total saturated 18:1 undifferentiated (g)	14.2804
Betaine (mg)	66.9827
Phosphorus, P (mg)	1993.8455
Tocopherol, gamma (mg)	0.1628

Recipe Overview
Ingredients
Processes - Utensils
Instructions

Cuisine
European >> UK >> English
Dietary Style
Source
Genius Kitchen(food.com)

Temporal Sequence of Cooking Processes

Early Stage

Middle Stage Processes

Late Stage

Utensils Used

| 1. Combine first 8 ingredients, for marinade, in a large, shallow non-mental dish; stir well. | 2. Add steaks, turning to coat. | 3. Cover and marinate in refrigerator at least 2 hours or overnight, turning steaks occasionally. | 4. Steaks can be marinated in a zip lock bag, remove air and seal tightly, turn bag now and then. | 5. Remove steaks from marinade and discard marinade. | 6. Place steaks on a rack coated with vegetable spray and place rack in a roasting pan. | 7. Broil 5 inches from heat- 4 minutes on each side or to desired degree on doneness. | 8. OR barbecue to your liking. | 9. To serve, cut steak diagonally across grain into thin slices. Serve chilled or at room temperature with mustard sauce. | 10. Mustard Sauce: Combine first 9 ingredients in a small bowl; stir well. Cover and chill thoroughly. | 11. Garnish with fresh parsley if desired. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
buttermilk	2	cups		-	-	-	-
mustard	1/4	cup		3.78	0.6538	0.4004	0.0588
garlic clove	3 -4		smashed	-	-	-	-
soy sauce	2	tablespoons	low sodium	16.96	1.5776	2.6048	0.1824
extra virgin olive oil	2	tablespoons		-	-	-	-
paprika	2	teaspoons		12.972000000000001	2.4835	0.6504	0.5929
cayenne pepper				0.7155	0.1274	0.027000000000000003	0.0389
marjoram	1/2	teaspoon	dried	0.813	0.1817	0.038	0.0211
steak	2		trimmed lean	1115.2025	0.0	196.2031	30.7361
vegetable oil cooking spray				-	-	-	-
plain yogurt	1 1/4	cups	low-fat	-	-	-	-
red wine vinegar	1/4	cup		11.3525	0.1613	0.0239	0.0
dijon mustard	2	tablespoons		-	-	-	-
parmesan cheese	1	tablespoon	grated	18.5	2.0	2.0	0.25
extra virgin olive oil	1	tablespoon		-	-	-	-
garlic clove	2		smashed	-	-	-	-
marjoram	1/4	teaspoon	dried	0.813	0.1817	0.038	0.0211
salt	1/8	teaspoon		-	-	-	-
cayenne pepper	1/8	teaspoon		0.7155	0.1274	0.027000000000000003	0.0389
parsley			minced	-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.

Cooking in progress....

Marinated Flank Steak With Mustard Sauce