Сhicken and rice casserole
🍳 200 min
🔥 219 cal
✍️ by Taisiia Dobrozorova
The first and logical question comes to your mind when you hear about the flat iron steak: "what is it?" Well, it's a shoulder part from the beef meat. How to make a flat iron steak? Usually, butchers remove the connective tissue to separate the top shoulder blade into two cuts. These are the entire blade and the flat iron. Flat iron steak is well-marbled and is less pricey than other steaks. That's the reason which makes it a popular choice among home cooks. When cooked correctly, flat iron steak is wonderfully tender and juicy. Exceptionally well, it pairs with steamed asparagus.
Steak is ideal for people looking to lower their carb intake and increase protein in their diet. Flat iron steak has zero carbs but 20 grams of protein in a 100-gram serving. Besides, did you know that you should get daily by multiplying your pounds by 0.36? For example, an average 150-pound person would need about 54 grams daily. But more active people might need more. Still, a small serving of flat iron steak provides about ⅓ of that.
Flat iron steak
100 g (½ cup)
5 g (1 pieces)
3 g (1 tsp)
Sparkling natural mineral water
250 g (1 cup)
Salt, Black pepper, Rosemary (dried), Mustard powder
Please follow the next steps:
Put the steak inside a resealable bag.
In a bowl, stir together the minced garlic, olive oil, rosemary, mineral water, salt, pepper, and mustard powder. Pour this marinade over the steak in the bag.
Press out as much air as you can, then seal the bag. Let it stay in the fridge for at least 3 hours.
Heat a skillet over medium-high heat.
Sear the steak in the skillet for 4 minutes on each side to your desired degree of doneness (or the medium-rare).
Discard the marinade from the bag. Leave the steak to rest for about 5 minutes. Then serve with the steamed asparagus and cut chili pepper.
Buy a non-stick pan so you can use no-to-less oil for cooking.
Fatty meats include beef - 250 kcal, pork - 243 kcal, and lamb - 300 kcal per 100 grams of the product. Duck has the fattest meat, 337 kcal per 100 grams.
Beef broth is excellent for a diet. Its nutritional value per 100 grams is only about 4 calories. Thus, 8 calories per cup!
Skillet, Resealable bag
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