Your Recipe

Flank Steak and Fennel

Zutat  Menge  Kalorien 
Kartoffeln, roh, Fruchtfleisch und Schale, rot 341.538461538g 239kcal
Speisesalz 5.69g 0kcal
Olivenöl 53.2g 470kcal
Zitronenschalen 4g 2kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal
Rind, Flanke, Steak, mager und fett trennbar, auf 0" Fett getrimmt, Auswahl, roh 453.592g 748kcal
Fenchel, Knolle, roh 90g 28kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
¼ cup olive oil

2 teaspoon lemon zest

1 teaspoon salt

¼ teaspoon black pepper

14 - 16 ounce beef flank steak, trimmed to an even thickness

12 ounce tiny red new potatoes, quartered

1 cup quartered, cored, and sliced fennel

Directions
Preheat air fryer at 375°F. In a large bowl combine oil, lemon zest, salt, and pepper. Remove half of the oil mixture and rub over meat. Add potatoes and fennel to remaining oil mixture; toss to coat.

Spread potato mixture in air-fryer basket. Top with meat. Cook 18 to 20 minutes or until meat registers 135°F to 145°F and potatoes are tender, turning meat and rearranging potato mixture once. Transfer meat to a plate; cover and let stand 5 minutes. Thinly slice meat across the grain and serve with potato mixture.

Nährwertangaben 
Portionsgröße  237 g | ml
Menge pro Portion  372
1558
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 23g 29%
Gesättigte Fettsäuren  5.8g 29%
Natrium 640mg 28%
Gesamte Kohlenhydrate  15g 6%
Ballaststoffe  2.3g 8%
Zucker  2g
Protein  26g 52%
Vitamin D 0mcg 0%
Kalzium 53mg 4%
Eisen  2.6mg 15%
Kalium 860mg 18%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 10.869 mcg 1%
Thiamin [B1] 0.136 mg 11%
Riboflavin [B2] 0.137 mg 11%
Niacin [B3] 8.889 mg 56%
Pantothensäure [B5] 0.998 mg 20%
Vitamin B6 0.805 mg 47%
Cobalamin [B12] 1.338 mcg 0%
Folat [B9] 35.206 mcg 0%
Vitamin C 11.333 mg 13%
Vitamin D 0.011 mcg 0%
Vitamin E 2.432 mg 16%
Vitamin K 26.322 mcg 22%
Betain 14.939 mg 0%
Cholin 117.585 mg 21%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  15.5 g 6%
Sugars 2 g 4%
Ballaststoffe  2.3 g 8%
Carbohydrate 13.6 g 0%
Netto-Kohlenhydrate 13.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.513 g 0%
Arginin 1.636 g 0%
Asparaginsäure 2.57 g 0%
Cystein 0.33 g 0%
Glutaminsäure 3.89 g 0%
Glycin 1.51 g 0%
Histidin 0.795 g 0%
Isoleucin 1.147 g 0%
Leucin 1.992 g 0%
Lysin 2.117 g 0%
Methionin 0.651 g 0%
Phenylalanin 1.015 g 0%
Prolin 1.198 g 0%
Serin 1.008 g 0%
Threonin 1.014 g 0%
Tryptophan 0.174 g 0%
Tyrosin 0.805 g 0%
Valin 1.275 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 52.63 mg 4%
Kupfer 0.21 mg 23%
Fluorid 25.48 mcg 0%
Eisen  2.65 mg 15%
Magnesium 47.97 mg 11%
Mangan 0.2 mg 9%
Phosphor 282.54 mg 23%
Kalium 859.62 mg 18%
Selen 27.02 mcg 49%
Natrium 639.99 mg 28%
Zink 4.65 mg 42%
andere
Nährstoff Menge  DV
Wasser 169.071 g 0%
Asche 3.764 g 0%