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    You are in: Home / Recipes / Flank and Broccoli Recipe
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    Flank and Broccoli

    Flank and Broccoli. Photo by FrenchBunny

    1/2 Photos of Flank and Broccoli

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    Total Time:

    Prep Time:

    Cook Time:

    1 hrs 5 mins

    15 mins

    50 mins

    Sharon123's Note:

    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.

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    Ingredients:

    Yield:

    cups

    Units: US | Metric

    Seasoning mix

    Flank Steak

    Directions:

    1. 1
      Combine the seasoning mix ingredients in a small bowl.
    2. 2
      Sprinkle the scalloped steak evenly with 1 tbls.
    3. 3
      plus 2 teaspoons.
    4. 4
      of the seasoning mix and rub it in well.
    5. 5
      Heat the oil in a 4-qt.
    6. 6
      pot over high heat just until the oil begins to smoke, about 4 minutes.
    7. 7
      Add the seasoned steak and cook, stirring frequently, for 4 minutes.
    8. 8
      Add the onions and bell peppers and cook, stirring frequently, for 12 minutes.
    9. 9
      Add the tamari, mushrooms, carrots, garlic, ginger, and remaining seasoning mix.
    10. 10
      Cover and cook, stirring occasionally, for 12 minues, then stir in the flour.
    11. 11
      Stir constantly until the flour is absorbed, then add the stock.
    12. 12
      Scrape all the brown bits from the pot bottom and stir in the coconut milk.
    13. 13
      Cover, bring to a boil, reduce the heat to low, and simmer for 10 minutes.
    14. 14
      Add the broccoli florets, return to a boil, reduce the heat to low, and simmer for 5 minutes more.
    15. 15
      Remove from the heat and serve.
    16. 16
      To scallop meat:.
    17. 17
      Start with the meat in front of you on a firm surface, with the grain running from left to right. With a sharp, heavy knife held almost parallel to the surface, slide the knife through the meat about 1/4" inch below the surface, at about a 30 degree angle to the grain, and cut off a piece that measures about 2 by 3 inches. Make the second cut right next to the first one, also about 30 degrees from the grain, but in the opposite direction. Continue removing thin ovals down the length of the meat, then through the thickness. Don't hurry, and try to keep the scallops as nearly the same size as possible, so they'll cook in about the same amount of time.
    18. 18
      From EHow.com:.
    19. 19
      Scalloped meat is the American word for the French term "escalope," according to Food.com. This cut of meat cooks very quickly because it lacks bones and is very thin. Any type of meat can be scalloped: turkey, chicken, pork, beef, salmon or veal. Preparing your meat this way can reduce the cooking time and get your dinner to the table faster.
    20. 20
      Sprinkle water onto two sheets of plastic wrap.
    21. 21
      Place a single cutlet onto one sheet of plastic on the wet side and cover with the wet side of the other piece of plastic wrap.
    22. 22
      Pound and roll the cutlet with the rolling pin until ¼ inch thick.
    23. 23
      Unwrap the cutlet and set aside.
    24. 24
      Repeat with the remaining cutlets, and cook the scalloped meat according to your recipe.
    25. 25
      Read more: How to Scallop Meat | eHow.com http://www.ehow.com/how_6960805_scallop-meat.html#ixzz167SAWuLD.

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    Ratings & Reviews:

    • on November 04, 2010

      35

      I did the recipe as written. My problem was how to cut the meat. I found out after the fact how to scallop the meat but still never understood it. So I just landed up slicing it at at angle into strips. But the meat did turn out a little chewy so perhaps I cut it the wrong way. For those that want to know how to cut scalloped I will attach at the bottom of this review. Maybe Sharon can add it to this recipe somehow. . I did not find it taking as long to cook for all the steps. It was about a 35 minute cooking time total. Personally I found the cumin flavor was just way too much. I would definitely cut this spice back, because it overwhelmed all the other flavors. Otherwise the flavor of the sauce was good and there was plenty to have to soak up noodles or rice whichever you serve with it. I chose to use rice. This dish serves about 4 people and that is with a rice or noodles as a side dish with it. Thanks Sharon for sharing this recipe. Made in honor of your DH.
      To scallop meat:
      Start with the meat in front of you on a firm surface, with the grain running from left to right. With a sharp, heavy knife held almost parallel to the surface, slide the knife through the meat about ¼ inch below the surface, at about a 30° angle to the grain, and cut off a piece that measures about 2 by 3 inches. Make the second cut right next to the first one, also about 30° from the grain, but in the opposite direction. Continue removing thin ovals down the length of the meat, then through the thickness. Don't hurry, and try to keep the scallops as nearly the same size as possible, so they'll cook in about the same amount of time.

      person found this review Helpful. Was this review helpful to you? Yes | No
    • on February 05, 2003

      55

      A great way to use this cut of beef, the flavors in the rub blend wonderfully with the vegetables and soy sauce. The steak was tender and the vegetables were flavorful. I cut the cayenne pepper to 1/2 tsp to suite our family's taste, and used crushed red pepper flakes in place of the dried arbol chile peppers. I did not have time to watch this as closely as necessary if preparing it on top of the stove, so instead of slicing the flank steak, I left it whole, used the rub and browned it as instructed. Then I added the onion and peppers and placed it in a 325F oven for 30 minutes. I then added the other vegetables and seasonings. I mixed the hot broth out of the roasting pan with the beef broth and thickened it with the flour, then added it (along with the milk) back into the roaster and baked at 350F another 45 minutes before adding the broccoli to steam for the last 15 minutes.

      person found this review Helpful. Was this review helpful to you? Yes | No

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    Nutritional Facts for Flank and Broccoli

    Serving Size: 1 (3059 g)

    Servings Per Recipe: 1

    Amount Per Serving
    % Daily Value
    Calories 489.2
     
    Calories from Fat 326
    66%
    Total Fat 36.2 g
    55%
    Saturated Fat 24.6 g
    123%
    Cholesterol 39.8 mg
    13%
    Sodium 1269.1 mg
    52%
    Total Carbohydrate 18.2 g
    6%
    Dietary Fiber 2.7 g
    11%
    Sugars 4.0 g
    16%
    Protein 27.8 g
    55%

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