Servings:
|
about
scaling
|
Cook Time: |
30 minutes |
Prep Time: |
70 minutes |
Cook Method: |
grilled |
Cook Temp: |
medium hot |
| |
| |
.................................................................................
1. In a small bowl, combine mustard, olive oil, vinegar, marjoram, and black pepper. Mix well. Pour mixture into a large flat baking pan.
2. Add flank steak and quartered onions to the pan; turn to coat thoroughly with the marinade. Set aside to marinate for at least 40 minutes, at room temperature. If preparing in advance, cover the pan with plastic wrap and refrigerate. Do not marinate for more than 24 hours. Remove from refrigerator at least 20 minutes before grilling, to make grilling more efficient.
3. At least 20 minutes before cooking the steaks, prepare the grill. When the grill is hot, spray or brush with vegetable oil.
4. Remove steak and onions from the marinade and place on the grill. Season the steak and onions with salt. Handle the onions carefully to keep the quarters intact, if possible. Turn onions after about 3 minutes, continuing to turn until they look slightly opaque. Grill steak for about 4 to 5 minutes, until well marked, then turn and grill another 4 minutes. Be careful not to overcook. Flank steak is best served medium; well-done flank steak will be tough.
5. While steak is grilling, divide watercress among four plates.
6. Remove steak and onions from grill and let rest on a cutting surface for 2 minutes.
7. Slice steak diagonally, with knife at a slight angle. Lay slices on top of the watercress. Top with onions and crumbled goat cheese and serve.
Source: Courtesy of Hannaford Fresh Magazine, July/August 2006
Nutrition Facts |
|
Serving Size
(262g
)
|
|
Servings Per Container
2
|
| Amount Per Serving |
| Calories 530 |
Calories from Fat 310 |
| |
% Daily Value * |
| Total Fat 34g |
52% |
| Saturated Fat 13g |
65% |
| Trans Fat 0g |
|
| Cholesterol 85mg |
28% |
| Sodium 1500mg |
63% |
| Total Carbohydrate 5g |
2% |
| Dietary Fiber 1g |
4% |
| Sugars 2g |
|
| Protein 42g |
|
| Vitamin A 35% |
Vitamin C 25% |
| Calcium 15% |
Iron 15% |
| * Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
| |
Calories |
2,000 |
2,500 |
| Total Fat |
Less Than |
65g |
80g |
| Saturated Fat |
Less Than |
20g |
25g |
| Cholesterol |
Less Than |
300mg |
300mg |
| Sodium |
Less Than |
2,400mg |
2,400mg |
| Total Carbohydrate |
Less Than |
300g |
375g |
| Dietary Fiber |
Less Than |
25g |
30g |
|
| Calories per gram: |
| Fat 9 - Carbohydrate 4 - Protein 4 |
back to top
|
|
1 Tbs |
Hannaford Inspirations Dill Dijon Mustard |
|
2 Tbs |
Extra virgin olive oil |
|
1 1/2 tsp |
Balsamic vinegar |
|
1 Tbs |
Fresh marjoram, chopped |
|
1/2 tsp |
Black pepper |
|
12 oz |
Hannaford Inspirtions Angus Flank Steak |
|
1/2 ea |
Medium red onion, peeled and quartered with root end intact |
|
1/2 tsp |
Salt |
|
2 oz |
Watercress, washed, big stems removed |
|
2 oz |
Semi soft goat cheese |
|
