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French-Style Flank Steak

39 Reviews
71% would make this recipe again

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

Brining : 12 h Preparation : 10 min Cooking : 15 min Standing : 5 min
240 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Diabetes-friendly

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
aluminum foil
1 tsp butter, unsalted 5 g
ground pepper to taste [optional]
salt [optional]

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

per 1 Serving (80g)

Amount

% Daily Value

Calories

240

Fat

15 g

23 %

Saturated 4.7 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

3 %

Vitamin C

2 %

Calcium

2 %

Iron

17 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
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
Free  :
Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 3
Fats 1 ½

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Members' Reviews

39 Reviews (37 with rating only ) 71% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
Weboughtafarm
may 17, 2013

It tasted okay, I guess it's the cut, more that anything that I really didn't like. I don't have a barbeque so I made it in the oven. Maybe I didn't cook it exactly right, but I didn't like it. My family said they did, but I'm sure they're being polite.

Useful 0
lafayette
october 19, 2011

This took WAY longer to cook that indicated in the recipe. It tasted fine, but was not worth the time and effort.

Useful 0

This recipe is in the following categories

Beef | Main courses/Entrées | Low Sodium | High Iron | Diabetes-friendly | Bake | Barbecue/Broil/Grill | Marinate | French

Top Reviews

View All Reviews
Weboughtafarm
may 17, 2013

It tasted okay, I guess it's the cut, more that anything that I really didn't like. I don't have a barbeque so I made it in the oven. Maybe I didn't cook it exactly right, but I didn't like it. My family said they did, but I'm sure they're being polite.

Useful 0
lafayette
october 19, 2011

This took WAY longer to cook that indicated in the recipe. It tasted fine, but was not worth the time and effort.

Useful 0