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1
recipe Chunky Ketchup (see recipe below)
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1 1/2
pounds beef flank steak
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1
recipe Buttermilk Mashed Potatoes (see Recipe Center) or 1 package refrigerated mashed potatoes
1. Prepare Chunky Ketchup.
2. Trim fat from steak. Score steak on both sides by making shallow cuts at 1-inch intervals in a diamond pattern. Place steak in plastic bag set in shallow dish.
3. Add 1 cup of the ketchup to plastic bag with meat. Seal; marinate overnight in refrigerator 6 to 24 hours, turning bag occasionally. Drain steak; discard ketchup.
4. For charcoal grill, arrange medium-hot coals around drip pan. Test for medium heat above pan. Place steak on grill rack over drip pan. Cover; grill 23 to 28 minutes for medium (160 degrees F), turning halfway through grilling. For gas grill: Preheat grill. Reduce heat to medium. Adjust for indirect cooking. Grill as above. Cover and keep warm.
5. Heat 1 cup of remaining Chunky Ketchup to serve with steak (or serve cold). Tightly cover and refrigerate remaining ketchup for another use. Thinly slice steak diagonally across the grain. Serve steak with Buttermilk Mashed Potatoes. Makes 6 servings.
Yield: Makes 4 cups
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2
28 ounce cans diced tomatoes, drained
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1/2
cup red wine vinegar
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1/4
cup bourbon or apple cider
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1/4
cup olive oil
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4
cloves garlic, minced
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2
teaspoons dried oregano, crushed
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1/2
teaspoon cracked black pepper
In a saucepan combine tomatoes, vinegar, bourbon, olive oil, garlic, oregano, and pepper. Bring to boiling; reduce heat, Simmer, uncovered, 35 minutes or until juices are nearly evaporated. Cool to room temperature. Serve with Flank Steak. Makes 4 cups.
- Servings Per Recipe 6,
- Calories 340,
- Protein (gm) 27,
- Carbohydrate (gm) 14,
- Fat, total (gm) 17,
- Cholesterol (mg) 46,
- Saturated fat (gm) 5,
- Monosaturated fat (gm) 10,
- Polyunsaturated fat (gm) 1,
- Dietary Fiber, total (gm) 5,
- Sugar, total (gm) 8,
- Vitamin A (IU) 1069,
- Vitamin C (mg) 19,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 5,
- Pyridoxine (Vit. B6) (mg) 1,
- Folate (µg) 8,
- Cobalamin (Vit. B12) (µg) 4,
- Sodium (mg) 596,
- Potassium (mg) 833,
- Calcium (DV %) 61,
- Iron (DV %) 3,
- Percent Daily Values are based on a 2,000 calorie diet
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