French-Style Flank Steak

French-Style Flank Steak

A classic French bistro dish: "Bavette à l'échalote".

2 servings
Marinade 12 h
Preparation 10 min

Cooking 15 min

Standing 5 min

240 calories per serving 


Ingredients

200 g flank steak    
1 1/2 tbsp olive oil   23 mL
1/2 shallots, finely chopped   20 g
2 tsp herbes de Provence   2 g
3 tbsp red wine   45 mL
  ground pepper to taste    
  aluminum foil    
1 tsp butter, unsalted   5 g
1 pinch salt [optional]   0.1 g

Before you start

The steak must be marinated at least 12 hours before cooking.

Method

Marinate

  1. Using a knife, make cross-hatch incisions in the steak then place it into a dish. Add the oil, shallot, herbs, and half of the wine. Season with pepper to taste. Let stand in the refrigerator at least 12 h (up to 24 h).

Grill outdoor or in the oven

  1. Preheat the oven to 195°C/375°F or an outdoor grill to 'medium'.
  2. Take the steak out of the marinade. Drain the steak and pat it dry. Set the marinade aside. Put the steak on the rack of a broiler pan, or, alternatively, put the steak on a grill rack.
  3. Cook in the middle of the oven or on a medium hot grill. The exact cooking time depends on the steak's thickness and on how you prefer it cooked. For a steak of 300 to 450 g, calculate 10-12 min for rare, 15-17 min for medium-rare. For a steak of 500-600 g, calculate about 15 min for rare, 18-20 for medium-rare. It is important not to overcook the flank steak since it will become tough if overcooked.
  4. Transfer the steak to a cutting board, cover it loosely with aluminum foil, then let the meat stand for 5 minutes in order to reabsorb the meat juices.
  5. Meanwhile, heat the reserved marinade in a small pan together with any remaining cooking juices. Pour in the rest of the wine and cook 1 min over high heat. Add the butter, and stir until it has melted, about 1 min.
  6. Cut the steak into serving size portions, add salt to taste, pour the sauce over the steak, then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (80g)

Amount

% DV*

* DV = Daily Value

Calories

240

Fat

15 g

23 %

Saturated 4.5 g
+ Trans 0.3 g

25 %

Cholesterol

50 mg

Sodium

40 mg

2 %

Carbohydrate

2 g

1 %

Fibre

1 g

2 %

Sugars

0 g

Protein

23 g

Vitamin A

2 %

Vitamin C

2 %

Calcium

2 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Sugar
Low :
Sodium
Source of :
Magnesium, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E, Vitamin K
Good source of :
Iron
Excellent source of :
Niacin, Selenium, Vitamin B12, Zinc

More info


This recipe is in the following categories: Beef | Main courses/Entrées | Diabetes-friendly | High Iron | Low Sodium | Bake | Barbecue/Broil/Grill | Marinate | French

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