Recipe - Baked Flank Steak (Lf)

1 One half pound Flank steak
1 tablespoon Vegetable oil
1 cup Hot water
Bay leaf
1 lg Garlic clove crushed
1 teaspoon Salt
4 tablespoon Celery minced
1/8 teaspoon Black pepper fresh
Ground
2 teaspoon Lemon juice
1 md Carrot minced
One fourth md Bell pepper minced
PER SERVING
*cals
*mg chol
*gm dietary fiber
*gm fat
*mg sodium

Trim away any visible fat from the steak. Sear the steak in the oil over
medium to medhigh heat. Place the steak in a casserole dish. For extra
flavoring, pour the water into the skillet you seared the meat in, and
stir. Pour this over the meat, then add all the other ingredients. Cook
uncovered at 350F for 30 minutes, or longer if you prefer your meat well
done. Makes 4 servings, 4.5 ounce each, plus sauce, but without optional
gravy. LIGHT GRAVY: (Optional) Heat 1 Tablespoon of vegetable oil, and stir
in 2 Tablespoons of wholewheat flour. Take a cup of liquid from the meat
and stir into the roux. Stir until thickened, and serve over the meat.
Using the Gravy adds 30 calories and 3 grams of fat; nutrient values of the
meat liquid and other ingredients are included in the original analysis.

Recipe By :

File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip