Italian Flank Steak

Health score
38%
Italian Flank Steak
55 min.
6
277kcal

Suggestions

Ingredients

  • 12 inch bamboo skewers 
  • 0.5 cup thinly julienne carrots 
  • 0.5 cup chicken stock see 
  •  flank steak 
  • 0.5 cup flour all-purpose
  • tablespoons garlic diced
  • 0.5 cup julienne green onions 
  • tablespoons penzey's southwest seasoning italian
  • 0.5 cup julienne oil sun-dried tomatoes packed
  • tablespoons olive oil extra-virgin
  • 0.5 cup onions diced
  • 0.3 cup parsley leaves chopped
  • 0.5 cup roasted julienne bell peppers red
  • servings salt and pepper black freshly ground
  • 0.8 cup mozzarella cheese shredded
  • cup tomato sauce fire roasted
  • 0.5 cup white wine 

Equipment

  • frying pan
  • baking sheet
  • oven
  • kitchen thermometer
  • skewers
  • meat tenderizer

Directions

  1. In a small saute pan, add 1 tablespoon olive oil, onions, and garlic and cook until translucent.
  2. Remove and let cool.
  3. Tenderize flank steak with a meat mallet and cut into 1/4-inch pieces, approximately 5 by 8 inches long. Lightly season with salt and freshly ground black pepper.
  4. Place carrots, red bell peppers, sun-dried tomato, and green onions in separate layers over the first 5 inches of the steak lengthwise. Top with garlic and onion mixture, then evenly coat with shredded mozzarella cheese and parsley.
  5. Roll flank steak, starting with end that has vegetables, firmly without pushing out vegetables. Secure rolled steak with skewers.
  6. To a rimmed plate stir the flour and Italian seasoning together and dredge the rolled flank steak, coating evenly.
  7. Preheat oven to 300 degrees F.
  8. In a medium saute pan heat 2 tablespoons olive oil and when hot add the rolled flank steak, searing on all sides for about 4 to 5 minutes until golden brown.
  9. Remove the flank steak from the pan and place on a baking sheet.
  10. Place in preheated oven for 15 minutes or until internal temperature reaches 135 degrees F. on an instant-read thermometer.
  11. Place the saute pan back on burner and deglaze with the white wine. Stir, and reduce for 2 minutes, then add tomato sauce and chicken stock.
  12. Let mixture continue to reduce for 2 more minutes.
  13. Remove the steak from the oven and let rest. Slice on the bias 1/2-inch, shingle out, and top with sauce.

Nutrition Facts

Calories277kcal
Protein23.05%
Fat43.07%
Carbs33.88%

Properties

Glycemic Index
71.47
Glycemic Load
9.01
Inflammation Score
-9
Nutrition Score
20.451739109081%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
5.39mg
Luteolin
0.05mg
Isorhamnetin
0.67mg
Kaempferol
0.28mg
Myricetin
0.45mg
Quercetin
3.7mg

Nutrients percent of daily need

Calories:277.42kcal
13.87%
Fat:12.97g
19.96%
Saturated Fat:3.78g
23.63%
Carbohydrates:22.96g
7.65%
Net Carbohydrates:19.08g
6.94%
Sugar:7.07g
7.86%
Cholesterol:34.26mg
11.42%
Sodium:512.87mg
22.3%
Alcohol:2.06g
100%
Alcohol %:1.21%
100%
Protein:15.62g
31.24%
Vitamin K:80.53µg
76.69%
Vitamin A:2518.67IU
50.37%
Manganese:0.55mg
27.75%
Selenium:19.07µg
27.24%
Vitamin B3:4.92mg
24.61%
Vitamin C:19.77mg
23.96%
Vitamin B6:0.46mg
23.17%
Potassium:771.11mg
22.03%
Phosphorus:214.04mg
21.4%
Iron:3.62mg
20.14%
Zinc:2.5mg
16.68%
Fiber:3.87g
15.5%
Vitamin B2:0.26mg
15.46%
Calcium:153.97mg
15.4%
Copper:0.3mg
14.91%
Vitamin E:2.22mg
14.82%
Vitamin B1:0.21mg
14.3%
Folate:55.85µg
13.96%
Magnesium:52.77mg
13.19%
Vitamin B12:0.66µg
11.03%
Vitamin B5:0.74mg
7.41%