Flank and Broccoli

65 mins (prep 15, cooking 50)
28 ingredients
7 servings
The herb and spices blend to give this dish a special taste! From Chef Paul Prudhomme's Fiery Foods That I Love Cookbook. Thank you French Bunny, for providing one of the directions on how to scallop the meat. I have also provided another direction from EHow.com.

Categories:  weeknight , main-dish , number-of-servings , broccoli , <-4-hours , vegetable , time-to-make ,
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Serving Size (219.19 g)
Servings 7
Amount per Serving
Calories 267.01 Calories from Fat 148.59
% Daily Value *
Total Fat 16.51g 177.83%
Saturated Fat 4.6g 160.98%
Trans Fat 0.22g %
Cholesterol 60.26mg 140.62%
Sodium 898.63mg 262.1%
Total Carbohydrate 9.47g 22.09%
Dietary Fiber 1.44 g 40.24%
Sugars 2.07 g %
Protein 19.38g 271.28%
Vitamin A 4778.6IU% Vitamin C 1.18mg%
Calcium 37.44mg% Iron 1.98mg%
*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:
dried basil leaves, ground cumin, ground coriander, ground fenugreek, dried, chile peppers, white pepper, chopped onions, chopped green bell pepper, tamari soy sauce, sliced fresh mushrooms, minced fresh garlic, minced fresh ginger, unsweetened coconut milk, broccoli florets