Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Beer | 1/4 cup (60ml) for cooking | 43 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 lbs. flank steak, trimmed of all fat
- 1 1/2 t. salt
- freshly ground pepper
- 3 T. vegetable oil for marinade
- 1 cup coarsely chopped onions
- 1/2 cup finely diced celery
- 1/1 t. minced garlic
- 4 small tomatoes, finely chopped
- 3 T. oil for frying
- 2 cups water
- 1 bottle of beer
- 1/2 t. salt
- 1 t. ground cumin
- =
Directions
Marinate the meat overnight with salt, pepper, vegetable oil, onions, celery, garlic and tomatoes.
The next day, heat 3 T. of oil over high heat in a heavy casserole and add the flank steak; brown it quickly on both sides without burning.
Transfer the steak to a plate and sauté the vegetables until they are soft but not brown.
Return the meat to the casserole.
Pour in the water and beer and bring to a boil.
Cover the casserole and cook slowly for about two hours until the meat is tender.
The last hour of cooking add the final 1/2 t. of salt and the 1 t. of ground cumin.
Remove the flank steak and put it on an oven-proof plate.
Top with onions, etc. and brown under the broiler.