Zing Zang Flank Steak

Health score
48%
Zing Zang Flank Steak
45 min.
4
453kcal

Suggestions

Ingredients

  • 1.5 pound flank steak 
  • 0.3 cup basil leaves fresh
  • teaspoon thyme leaves fresh
  • cloves garlic minced
  • teaspoon penzey's southwest seasoning italian
  • servings kosher salt and freshly cracked pepper black
  • servings olive oil extra-virgin
  • small onion sliced
  • 0.3 cup panko breadcrumbs 
  • medium peperoncino calabrese peppers dried red hot in oil ( peppers )
  • 0.5 cup provolone cheese shredded
  •  roma tomato thinly sliced

Equipment

  • frying pan
  • knife
  • grill
  • spatula
  • skewers
  • grill pan
  • cutting board

Directions

  1. Set a large saute pan over medium-high heat. Coat with some olive oil and add the garlic, onions, Italian seasoning and thyme. Thinly slice the Calabrese peppers and fold into the onion mixture. Season with some salt and pepper and saute until well caramelized, 7 to 8 minutes. Set aside to cool.
  2. Trim the steak of any excess fat and remove any tough silver skin with the tip of a knife.
  3. Place the steak vertically on a clean cutting board (so the grain runs up and down). Using a sharp knife, make a flat cut down one side of the piece of meat and cut it open parallel to the board so you can open the steak up like a book.
  4. Sprinkle generously with salt and pepper.
  5. On one side of the steak spread out the onion mixture. Top with the tomato slices, panko and shredded cheese. Tear up the basil leaves and scatter on top for the last layer of filling. Fold the flap of beef over the top to cover. Using a bamboo skewer, thread the steak along the cut edge to seal the steak back together and hold the filling in.
  6. Heat a large cast-iron skillet or grill pan (or outdoor grill) to high. Coat lightly with some oil to clean and create a nonstick surface.
  7. Sprinkle the flank steak with salt and pepper on both sides, and then place on the hot grill. Cook for 5 minutes on the first side, and then use a large spatula to carefully flip and cook for a further 5 minutes on the second side for medium-rare. (If you desire a more well done steak, cook for a few minutes longer on each side.)
  8. When done, remove from the grill and set aside to rest for 5 minutes before slicing into 1-inch-thick slices.

Nutrition Facts

Calories453kcal
Protein37.78%
Fat54.95%
Carbs7.27%

Properties

Glycemic Index
60.5
Glycemic Load
0.8
Inflammation Score
-8
Nutrition Score
25.030000056909%

Flavonoids

Naringenin
0.11mg
Apigenin
0.03mg
Luteolin
0.25mg
Isorhamnetin
0.88mg
Kaempferol
0.13mg
Myricetin
0.05mg
Quercetin
3.67mg

Nutrients percent of daily need

Calories:453.04kcal
22.65%
Fat:27.34g
42.07%
Saturated Fat:8.37g
52.29%
Carbohydrates:8.14g
2.71%
Net Carbohydrates:5.98g
2.17%
Sugar:2.19g
2.43%
Cholesterol:113.44mg
37.81%
Sodium:438.07mg
19.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.29g
84.59%
Selenium:53.95µg
77.07%
Vitamin B6:1.23mg
61.51%
Vitamin B3:11.46mg
57.31%
Zinc:7.3mg
48.65%
Phosphorus:455.86mg
45.59%
Vitamin C:33.5mg
40.61%
Vitamin B12:1.8µg
30.03%
Vitamin K:25.01µg
23.82%
Potassium:780.72mg
22.31%
Vitamin E:2.98mg
19.87%
Iron:3.55mg
19.71%
Calcium:193.37mg
19.34%
Vitamin B2:0.3mg
17.52%
Magnesium:56.46mg
14.12%
Vitamin B1:0.21mg
13.88%
Vitamin B5:1.32mg
13.16%
Folate:45.91µg
11.48%
Manganese:0.21mg
10.3%
Copper:0.2mg
10.14%
Vitamin A:503.48IU
10.07%
Fiber:2.16g
8.65%