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Alberta Flank Steak

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)311.8876
Energy (kCal)3266.4163
Carbohydrates (g)22.4973
Total fats (g)209.7202
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Combine soy sauce, wine, oil and ginger or garlic in a shallow bowl. | 2. Score meat with shallow cuts, criss-cross-style at 2-inch (5 cm) intervals and add to marinade, turning to coat meat. | 3. Cover and refrigerate for at least four hours but preferably overnight, turning occasionally. | 4. Remove meat from bowl, reserving marinade. Barbecue over medium-hot coals or at medium-high setting, brushing occasionally with marinade, 4 to 6 minutes per side, or until cooked to desired doneness. | 5. Remove from barbecue and let stand for 5 minutes, then cut diagonally across the grain, in extra-thin slices. Wrap well and chill. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    soy sauce 3/4 cup 101.3625 9.4286 15.5678 1.0901
    red wine 3/4 cup - - - -
    olive oil 3/4 cup 1432.08 0.0 0.0 162.0
    ginger 2 tablespoons grated 34.84 7.4485 0.9339 0.441
    garlic 2 tablespoons crushed 25.33 5.6202 1.0812 0.085
    steak 3 lb 1672.8038 0.0 294.3047 46.1041

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



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