Mashed Potato-Stuffed Flank Steak

Gluten Free
Dairy Free
Health score
13%
Mashed Potato-Stuffed Flank Steak
45 min.
6
284kcal

Suggestions

Ingredients

  • 0.3 pound andouille sausage chopped
  • rib celery chopped
  • tablespoons chicken broth dry white
  • 1.5 pound flank steak 
  • tablespoons parsley fresh chopped
  • 1.5 teaspoons thyme leaves fresh chopped
  • small garlic clove minced
  • 0.1 teaspoon ground nutmeg 
  • cup potatoes instant mashed
  • tablespoon olive oil 
  • small onion chopped
  • 0.1 teaspoon pepper 
  • 0.5 teaspoon salt 
  • cup water hot

Equipment

  • bowl
  • frying pan
  • oven
  • plastic wrap
  • rolling pin
  • meat tenderizer

Directions

  1. Cook sausage in hot oil in a skillet over medium heat 5 minutes or until browned.
  2. Remove from skillet; set aside.
  3. Saut onion and next 3 ingredients in skillet 5 minutes or until tender.
  4. Add wine and garlic; cook 2 minutes or until liquid evaporates.
  5. Remove from heat.
  6. Stir together mashed potatoes and 1 cup hot water in a large bowl; stir in sausage, onion mixture, parsley, thyme, and nutmeg.
  7. Place steak between 2 sheets of heavy-duty plastic wrap; flatten to 1/4- to 1/2-inch thickness using a meat mallet or rolling pin.
  8. Spread potato mixture evenly over flank steak, leaving a 1/2-inch border.
  9. Roll steak, jellyroll fashion, starting with a long side; secure with string.
  10. Place on a lightly greased rack in a broiling pan.
  11. Bake at 425 for 10 minutes; reduce heat to 37
  12. Bake 25 to 30 minutes or to desired degree of doneness.

Nutrition Facts

Calories284kcal
Protein42.04%
Fat43.36%
Carbs14.6%

Properties

Glycemic Index
47.17
Glycemic Load
0.36
Inflammation Score
-6
Nutrition Score
16.195652370868%

Flavonoids

Catechin
0.04mg
Epicatechin
0.03mg
Hesperetin
0.02mg
Naringenin
0.02mg
Apigenin
2.89mg
Luteolin
0.25mg
Isorhamnetin
0.58mg
Kaempferol
0.1mg
Myricetin
0.21mg
Quercetin
2.38mg

Nutrients percent of daily need

Calories:283.65kcal
14.18%
Fat:13.23g
20.36%
Saturated Fat:4.38g
27.38%
Carbohydrates:10.03g
3.34%
Net Carbohydrates:9.02g
3.28%
Sugar:1.12g
1.24%
Cholesterol:84.29mg
28.1%
Sodium:421.89mg
18.34%
Alcohol:0.51g
100%
Alcohol %:0.32%
100%
Protein:28.87g
57.74%
Selenium:38.84µg
55.49%
Vitamin B3:8.89mg
44.47%
Vitamin B6:0.82mg
41.18%
Zinc:4.94mg
32.91%
Phosphorus:279.37mg
27.94%
Vitamin K:25.69µg
24.47%
Vitamin B12:1.22µg
20.29%
Potassium:595.34mg
17.01%
Vitamin B1:0.24mg
15.8%
Vitamin C:11.7mg
14.18%
Iron:2.33mg
12.95%
Vitamin B5:1.09mg
10.87%
Vitamin B2:0.18mg
10.76%
Magnesium:38.4mg
9.6%
Copper:0.13mg
6.54%
Folate:24.16µg
6.04%
Vitamin E:0.85mg
5.68%
Fiber:1g
4.02%
Manganese:0.08mg
3.84%
Calcium:37.77mg
3.78%
Vitamin A:146.22IU
2.92%
Vitamin D:0.26µg
1.76%
Source:My Recipes