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Flank Fry
 
RecipeBeef Cuts
Flank Fry
Soy-marinated flank steak stir-fried with broccoli and served with rice and sliced green onions.
Yield: 12 servings
INGREDIENTSQUANTITYDIRECTIONS
  
1. Partially freeze meat; slice across the grain into thin strips. Trim away excess fat and connective tissue.
Beef Flank Steak (IMPS/NAMP 193)3 1/2 pounds
Marinade: 
2. Combine soy sauce, oyster sauce, sesame oil, sugar and garlic in ceramic dish; add meat. Marinate 1 hour at room temperature.
Soy sauce1/2 cup
Oyster sauce1/2 cup
Sesame oil3 tablespoons
Sugar1 tablespoon
Garlic, minced1 tablespoon
  
3. Cut off broccoli floweret's; reserve. Thinly slice broccoli stems diagonally.

4. Steam stems 3 to 4 minutes; add floweret's. Continue steaming 2 minutes or until crisp tender. Drain.

5. Drain beef; reserving marinade.

6. Heat oil in large pan over high heat. Stir-fry beef 2 to 3 minutes; add broccoli and continue frying 2 minutes.
Broccoli, trimmed2 1/2 pounds
Vegetable oil1/4 cup
  
7. Combine cornstarch with 1/2 cup water; add to reserved marinade. Pour over beef and broccoli. Cook and stir until thickened, about 2 minutes.
Cornstarch1/4 cup
Water1/2 cup
  
8. For each serving: Spoon about 1/2 cup of rice into takeout container. Top with 1 cup of the beef mixture. Garnish with sliced green onions.

NOTE: Individual servings will reheat in microwave at high power setting for 15 to 20 seconds.
Cooked rice, hot6 cups
Green onions, sliced1 cup


Nutrition information per serving: 437 calories; 16 g fat (4 g saturated fat; 4 g monounsaturated fat); 77 mg cholesterol; 1019 mg sodium; 39 g carbohydrate; 3 g fiber; 34 g protein; 10.7 mg niacin; 0.8 mg vitamin B6; 1.6 mcg vitamin B12; 4.2 mg iron; 41.8 mcg selenium; 5.9 mg zinc; 126.1 mg choline.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline; and a good source of fiber.

Nutrition information per serving: 437 calories; 16 g fat(4 g saturated fat; 4 g monounsaturated fat); 77 mg cholesterol; 1019 mg sodium; 39 g carbohydrate; 3.1 g fiber; 34 g protein; 14.9 mg niacin; 0.8 mg vitamin B6; 1.6 mg vitamin B12; 4.2 mg iron; 41.8 mg selenium; 5.9 mg zinc; 126.1 mg choline.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline; and a good source of fiber
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