A classic French bistro dish: "Bavette à l'échalote".
|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|
|1 tsp||margarine non-hydrogenated||5 g|
|ground pepper to taste [optional]|
Before you start
The steak must be marinated at least 12 hours before cooking.
- 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
- Preheat the oven to 195°C/375°F or an outdoor grill to 'medium'.
- 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.
- 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.
- 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.
- 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 margarine, and stir until it has melted, about 1 min.
- 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)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
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ClaimsThis recipe is :
- Low :
- Source of :
- Magnesium, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E, Vitamin K
- Good source of :
- Excellent source of :
- Niacin, Selenium, Vitamin B12, Zinc
- Free :
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