Baked Flank Steak
Serving Size : 4
Ingredients for prepare Baked Flank Steak
:
| Amount | Measure | Ingredient - Preparation Method |
| 1 1/2 | pounds | flank steak |
| 1 | tablespoon | vegetable oil |
| 1 | cup | hot water |
bay leaf
baked flank steak |
| 1 | large | garlic clove - crushed |
| 1 | teaspoon | salt |
| 4 | tablespoons | celery - minced |
| 1/8 | teaspoon | black pepper - fresh |
ground
baked flank steak |
| 2 | teaspoons | lemon juice |
| 1 | medium | carrot - diced |
| 1/4 | medium | bell pepper - diced |
recipe Baked Flank Steak
Trim away any visible fat from
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the steak. Sear the steak in the oil over medium to med-high heat. Place the steak in a
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casserole dish. For extra flavoring, pour the water into the skillet you seared the meat
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in, and stir. Pour this over the meat, then add all the other ingredients. Cook
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uncovered at 350F for 30 minutes, or longer if you prefer your meat well done. LIGHT GRAVY:
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(Optional) Heat 1 Tablespoon of vegetable oil, and stir in 2 Tablespoons of whole-wheat flour. Take a cup of liquid
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from the meat and stir into the roux. Stir until thickened, and serve over the
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meat. Using the Gravy adds 30 calories and 3 grams of fat;
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nutrient values of the meat liquid and other ingredients are included in the original analysis.
Baked Flank Steak
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