Barbara's Flank Steak Dinner
15 mins (prep 15)
10 ingredients
2-3 servings
This became "Barbara's" after some tweaking of a recipe in "Monday to Friday Cookbook" by Michele Urvater, when friends starting asking for "your" flank steak dinner. It is one of my favorite meals. Good microwave-reheated for lunch too . Take the slices of rare to medium rare steak off, then microwave veggies and rice, return steak slices. The hot rice and veggies warm up the thin steak slices without over-cooking them.

Categories:  steak , for-1-or-2 , <-15-mins , main-dish , beef , meat , quick , number-of-servings , vegetable , one-dish-meal , time-to-make ,
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Serving Size (193.36 g)
Servings 2
Amount per Serving
Calories 382.46 Calories from Fat 216.18
% Daily Value *
Total Fat 24.02g 73.9%
Saturated Fat 12.05g 120.53%
Trans Fat 0.99g %
Cholesterol 155.12mg 103.41%
Sodium 576.82mg 48.07%
Total Carbohydrate 0.01g 0.01%
Dietary Fiber 0.0 g 0.0%
Sugars 0.79 g %
Protein 42.37g 169.47%
Vitamin A 407.87IU% Vitamin C 0.0mg%
Calcium 18.61mg% Iron 3.65mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
salt and pepper, green bell pepper, sliced mushrooms, frozen corn kernels, cooked rice