Smothered Flank Steak
|For seasoning mix|
|Onion powder||1 1⁄2 Teaspoon|
|Garlic powder||1 1⁄2 Teaspoon|
|Sweet paprika||1 1⁄4 Teaspoon|
|Dried chervil||1 Teaspoon|
|Dry mustard||3⁄4 Teaspoon|
|Black pepper||1⁄2 Teaspoon|
|White pepper||1⁄2 Teaspoon|
|Ground cumin||1⁄2 Teaspoon|
|Flank steak||1 Pound, all visible fat removed, and the beef scalloped|
|Chopped onions||2 Cup (32 tbs)|
|Chopped green bell peppers||1 1⁄2 Cup (24 tbs)|
|Chopped celery||1 Cup (16 tbs)|
|Defatted chicken stock||5 Cup (80 tbs) (In All)|
|All-purpose flour||6 Tablespoon, browned|
|Cooked long grain white rice||3 Cup (48 tbs)|
Combine the seasoning mix ingredients in a small bowl.
Preheat a heavy 5-quart pot, preferably nonstick, over high heat to 350°, about 4 minutes.
While the pot is heating, sprinkle all surfaces of the steak with 2 tablespoons of the seasoning mix and rub it in well.
Place the seasoned steak in the pot and brown it on all sides, about 4 to 5 minutes.
Remove the steak from the pot and set it aside.
Add the onions, bell peppers, celery, and remaining seasoning mix to the pot, stir, and cook 2 minutes.
Stir in 1 cup of the stock, scrape the bottom of the pot to clear it of all brown bits, and cook until the vegetables start to brown, about 10 to 12 minutes.
Add the browned flour and mix it in until all the flour is absorbed, the brown flour is no longer visible, and a paste forms.
Add 3 cups of stock, and return the steak and all its juices to the pot.
Stir well, and bring to a boil.
Turn the heat down to medium, and simmer, stirring occasionally, until the sauce is thick, about 30 minutes.
Add the remaining cup of stock and continue to cook, stirring occasionally to keep the mixture from sticking on the bottom, until the steak is tender, about 30 minutes.
Serving size: Complete recipe
Calories 2191 Calories from Fat 279
% Daily Value*
Total Fat 29 g44.3%
Saturated Fat 11 g55.2%
Trans Fat 0 g
Cholesterol 120 mg40%
Sodium 6643.1 mg276.8%
Total Carbohydrates 296 g98.8%
Dietary Fiber 19.4 g77.5%
Sugars 25.9 g
Protein 152 g304.7%
Vitamin A 53.3% Vitamin C 330.3%
Calcium 83.7% Iron 143.4%
*Based on a 2000 Calorie diet