Flank and Broccoli Recipe

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Flank and Broccoli
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Ingredients
25
Count
Nutrition
347
Calories
Total time
65
Minutes
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Ingredients:

Directions:

  1. Combine the seasoning mix ingredients in a small bowl.
  2. Sprinkle the scalloped steak evenly with 1 tbls.
  3. Plus 2 teaspoons.
  4. Of the seasoning mix and rub it in well.
  5. Heat the oil in a 4-qt.
  6. Pot over high heat just until the oil begins to smoke, about 4 minutes.
  7. Add the seasoned steak and cook, stirring frequently, for 4 minutes.
  8. Add the onions and bell peppers and cook, stirring frequently, for 12 minutes.
  9. Add the tamari, mushrooms, carrots, garlic, ginger, and remaining seasoning mix.
  10. Cover and cook, stirring occasionally, for 12 minues, then stir in the flour.
  11. Stir constantly until the flour is absorbed, then add the stock.
  12. Scrape all the brown bits from the pot bottom and stir in the coconut milk.
  13. Cover, bring to a boil, reduce the heat to low, and simmer for 10 minutes.
  14. Add the broccoli florets, return to a boil, reduce the heat to low, and simmer for 5 minutes more.
  15. Remove from the heat and serve.
  16. To scallop meat:.
  17. Start with the meat in front of you on a firm surface, with the grain running from left to right. With a sharp, heavy knife held almost parallel to the surface, slide the knife through the meat about 1/4 inch below the surface, at about a 30 degree angle to the grain, and cut off a piece that measures about 2 by 3 inches. Make the second cut right next to the first one, also about 30 degrees from the grain, but in the opposite direction. Continue removing thin ovals down the length of the meat, then through the thickness. Don't hurry, and try to keep the scallops as nearly the same size as possible, so they'll cook in about the same amount of time.
  18. From :.
  19. Scalloped meat is the American word for the French term escalope, according to . This cut of meat cooks very quickly because it lacks bones and is very thin. Any type of meat can be scalloped: turkey, chicken, pork, beef, salmon or veal. Preparing your meat this way can reduce the cooking time and get your dinner to the table faster.
  20. Sprinkle water onto two sheets of plastic wrap.
  21. Place a single cutlet onto one sheet of plastic on the wet side and cover with the wet side of the other piece of plastic wrap.
  22. Pound and roll the cutlet with the rolling pin until 1/4 inch thick.
  23. Unwrap the cutlet and set aside.
  24. Repeat with the remaining cutlets, and cook the scalloped meat according to your recipe.
  25. Read more: How to Scallop Meat | /how_6960805_scallop-meat.html#ixzz167SAWuLD.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 347.29 Kcal (1454 kJ)
Calories from fat 146.59 Kcal
% Daily Value*
Total Fat 16.29g 25%
Cholesterol 77.1mg 26%
Sodium 1380.26mg 58%
Potassium 1052.34mg 22%
Total Carbs 19.47g 6%
Sugars 6.98g 28%
Dietary Fiber 5.14g 21%
Protein 30.57g 61%
Vitamin C 92.1mg 154%
Vitamin A 0.9mg 30%
Iron 17.9mg 99%
Calcium 106.6mg 11%
Amount Per 100 g
Calories 83.78 Kcal (351 kJ)
Calories from fat 35.36 Kcal
% Daily Value*
Total Fat 3.93g 25%
Cholesterol 18.6mg 26%
Sodium 332.96mg 58%
Potassium 253.85mg 22%
Total Carbs 4.7g 6%
Sugars 1.68g 28%
Dietary Fiber 1.24g 21%
Protein 7.37g 61%
Vitamin C 22.2mg 154%
Vitamin A 0.2mg 30%
Iron 4.3mg 99%
Calcium 25.7mg 11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.5
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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