Your Recipe

Grilled Soy-Lemon Flank Steak with Arugula

Ingrédient Quantité Calories
Jus de citron 57.5g 13kcal
Roquette 250g 63kcal
Sucre brun 27.3g 104kcal
Ail 6g 9kcal
Huile d'olive 54.9g 485kcal
Sauce soja à base de soja et de blé (Shoyu) 66.2g 35kcal
Bœuf, flanc, bifteck, maigre et gras 680.389g 1123kcal

Recipe Instructions:

Ingredients
1/4 cup extra-virgin olive oil
1/4 cup soy sauce or gluten free tamari sauce
1/4 cup fresh lemon juice (from 2 lemons)
2 tablespoons packed light-brown sugar or Swerve Sweetener, Brown
2 cloves garlic, smashed
1 1/2 pounds flank steak
1/2 bunch (about 2 ounces) arugula, leaves torn if large
Coarse salt and freshly ground pepper
Lemon wedges, for serving
Instructions
Whisk together oil, soy sauce, lemon juice, brown sugar, and garlic in a bowl. Place flank steak inside a gallon-size resealable plastic bag. Add marinade, press out excess air, and seal. Let stand, turning bag occasionally, at least 1 hour at room temperature, or up to 6 hours in the refrigerator (if refrigerating, let come to room temperature before grilling).
Heat grill to medium-high. Remove meat from marinade, reserving marinade, and pat off excess with paper towels. Grill, uncovered, turning once until a thermometer inserted into the thickest part registers 130 degrees for medium-rare, about 5 minutes on each side. Transfer to a cutting board and let stand 10 minutes.
Meanwhile, transfer marinade to a small saucepan and bring to a boil. Remove from heat.
Slice meat against the grain and arrange on a platter. Arrange arugula on top; season with salt and pepper. Drizzle 1 to 2 tablespoons sauce over grilled flank steak and arugula. Serve with remaining sauce and lemon wedges.

Valeurs nutritives
Taille des portions 286 g | ml
Quantité par portion 458
1915
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 28g 36%
Gras saturés 7.8g 39%
Sodium 1020mg 44%
Total des glucides 11g 4%
Fibres alimentaires 1.2g 4%
Sucre 8.3g
Protéine 39g 78%
Vitamine D 0mcg 0%
Calcium 161mg 12%
Fer 4mg 22%
Potassium 894mg 19%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 74.375 mcg 8%
Thiamine [B1] 0.135 mg 11%
Riboflavine [B2] 0.245 mg 19%
Niacine [B3] 12.225 mg 76%
Acide pantothénique [B5] 1.406 mg 28%
Vitamine B6 1.067 mg 63%
Cobalamine [B12] 2.007 mcg 0%
Floate [B9] 86.342 mcg 0%
Vitamine C 15.406 mg 17%
Vitamine D 0.017 mcg 0%
Vitamine E 2.829 mg 19%
Vitamine K 78.374 mcg 65%
Bétaïne 27.128 mg 0%
Choline 164.577 mg 30%
Carbohydrates
nutriment Quantité DV
Total des glucides 11.3 g 4%
Sugars 8.3 g 17%
Fibres alimentaires 1.2 g 4%
Carbohydrate 10.5 g 0%
Glucides nets 2.9g
acides aminés
nutriment Quantité DV
Alanine 2.245 g 0%
Arginine 2.42 g 0%
Acide aspartique 3.413 g 0%
Cystéine 0.487 g 0%
Acide glutamique 5.691 g 0%
Glycine 2.25 g 0%
Histidine 1.182 g 0%
Isoleucine 1.697 g 0%
Leucine 2.965 g 0%
Lysine 3.117 g 0%
Méthionine 0.956 g 0%
Phénylalanine 1.487 g 0%
Proline 1.803 g 0%
Sérine 1.489 g 0%
Thréonine 1.488 g 0%
Tryptophane 0.253 g 0%
Tyrosine 1.191 g 0%
Valine 1.849 g 0%
Minéraux
nutriment Quantité DV
Calcium 160.77 mg 12%
Cuivre 0.19 mg 21%
Fluorure 38.1 mcg 0%
Fer 3.95 mg 22%
Magnésium 80.9 mg 19%
Manganèse 0.42 mg 18%
Phosphore 391.98 mg 31%
Potassium 893.97 mg 19%
Sélénium 40.21 mcg 73%
Sodium 1020.4 mg 44%
Zinc 6.95 mg 63%
autres
nutriment Quantité DV
Eau 201.56 g 0%
Cendres 5.209 g 0%