Per Serving
|
% Daily Value
|
Calories 165
|
|
Calories from Fat 64
|
|
Total Fat 7.1g
|
11%
|
Saturated Fat 2.9g
|
15%
|
Polyunsaturated Fat 0.3g
|
|
Monounsaturated Fat 2.8g
|
|
Cholesterol 47mg
|
16%
|
Sodium 48mg
|
2%
|
Carbohydrates 0.0g
|
0%
|
Dietary Fiber 0.0g
|
0%
|
Sugars 0.0g
|
|
Protein 23.6g
|
|
Exceptional food that worth a special journey. And all other foods that can kill you.
Friday
Beef Flank Steak using Sous Vide Cooking Technique
Serves 4
Hands-on time: 15 minutes
Sous vide cooking time: 8 to 24 hours
INGERDIENTS:
1½ to 2 pounds (24 to 32 oz/700 to 907 g) beef flank steak
salt and pepper to taste
1 tablespoon butter, lard, or rendered bacon fat (optional)
high-smoke-point oil (grape seed, peanut, vegetable, lard)
PROCEDURE:
1) Fill and pre-heat the water oven to your
preferred degree of doneness for steak: 120°F (49°C) for rare; 134°F (56.5°C) for
medium-rare; 140°F (60°C) for medium; 150°F (65.5°C) for medium-well.
a) Rinse the meat and pat dry.
b)
Season to taste with salt and pepper.
2) Put the steak (and fat, if using) into a
cooking pouch and vacuum seal. (Or cut the steak into smaller serving sizes,
vacuum seal in separate pouches, and arrange the pouches in a rack to separate
them in the water bath.)
3) Submerge the pouch in the water bath and let
simmer for at least 8 hours and up to 24 hours.
a)
If not using right away, quick chill.
b)
Remove the steak from the pouch and pat dry. Reserve the liquid stock
for another use, if desired.
4) Pour enough oil into a heavy skillet to
cover the bottom, and heat on high until it just begins to smoke.
a)
Sear the steak until it’s nicely browned (about 30 to 40 seconds per
side).
b)
Serve with your choice of vegetables, starch, or salad.
Calorie Counter:
Beef, Flank
Separable Lean Only, Trimmed To 0" Fat, Choice,
Cooked, Broiled
B- Grade
165 Calories
Nutrition Facts
Serving Size 3 oz (85 g)
Vitamin A 0% · Vitamin C 0%
Calcium 1% · Iron 9%
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Vacuum Sealer Reviews. Happy cooking...! ;-)
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