Flank Steak over Corn-Kernel Polenta

Health score
18%
Flank Steak over Corn-Kernel Polenta
45 min.
4
733kcal

Suggestions

Ingredients

  • 0.5 cup brandy 
  • tablespoons butter 
  • 1.3 cups cornmeal 
  • tablespoons cooking oil 
  • 0.8 teaspoon thyme leaves dried
  • cup cooking wine dry white
  • 1.5 pounds flank steak 
  • cups corn kernels fresh frozen (cut from 3 ears)
  • cloves garlic minced
  • 0.3 teaspoon fresh-ground pepper black
  • 2.3 teaspoons salt 
  • 5.5 cups water 

Equipment

  • frying pan
  • sauce pan
  • whisk

Directions

  1. In a medium saucepan, bring the water, 1 3/4 teaspoons of the salt, and 1/2 teaspoon of the thyme to a boil. Stir in the corn and cook until tender, 5 minutes for fresh, 1 minute for frozen.
  2. Add the cornmeal in a slow stream, whisking. Reduce the heat and simmer, stirring frequently, until very thick, about 20 minutes.
  3. Remove from the heat. Stir in the butter.
  4. In a large frying pan, heat the oil over moderate heat.
  5. Sprinkle the steak with the remaining 1/2 teaspoon salt and the pepper.
  6. Add the meat to the pan and cook for 5 minutes. Turn and cook to your taste, about 5 minutes longer for medium rare, depending on the thickness.
  7. Remove.
  8. Reduce the heat to moderately low.
  9. Add the garlic to the pan and cook, stirring, for 30 seconds.
  10. Add the remaining 1/4 teaspoon thyme, the wine, and the brandy and stir to dislodge any brown bits that cling to the bottom of the pan. Boil until reduced to approximately 1/4 cup, 3 to 4 minutes. Slice the steak across the grain and on the diagonal.
  11. Serve the steak over a bed of corn polenta, with the sauce drizzled over all.
  12. Wine Recommendation: Cabernet sauvignon goes well with red meat, which tames the tannic wine. One from Napa Valley is just the ticket here.

Nutrition Facts

Calories733kcal
Protein28.44%
Fat36.57%
Carbs34.99%

Properties

Glycemic Index
52.63
Glycemic Load
23.44
Inflammation Score
-8
Nutrition Score
28.082608533942%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Hesperetin
0.24mg
Naringenin
0.23mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:732.54kcal
36.63%
Fat:25.3g
38.93%
Saturated Fat:8.44g
52.74%
Carbohydrates:54.46g
18.15%
Net Carbohydrates:47.89g
17.41%
Sugar:5.96g
6.63%
Cholesterol:117.11mg
39.04%
Sodium:1476.19mg
64.18%
Alcohol:16.2g
100%
Alcohol %:2.81%
100%
Protein:44.27g
88.54%
Selenium:54.15µg
77.36%
Vitamin B6:1.46mg
72.99%
Vitamin B3:13.28mg
66.39%
Zinc:8.65mg
57.65%
Phosphorus:543.92mg
54.39%
Magnesium:131.38mg
32.85%
Manganese:0.61mg
30.57%
Potassium:1000.79mg
28.59%
Iron:5.04mg
27.98%
Vitamin B1:0.4mg
26.87%
Fiber:6.56g
26.26%
Vitamin B12:1.56µg
26%
Vitamin B5:1.95mg
19.52%
Copper:0.36mg
18.06%
Folate:71.97µg
17.99%
Vitamin B2:0.3mg
17.65%
Vitamin E:2.14mg
14.29%
Vitamin K:11.53µg
10.98%
Vitamin C:5.49mg
6.66%
Calcium:64.81mg
6.48%
Vitamin A:318.45IU
6.37%
Source:My Recipes