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Creole Flank Steak Recipe - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
2 Tbs well-rinsed capers (I prefer the ones in salt - use what you can get)
salt and black pepper
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
4 servings in recipe 		flank
226.8g 		tomatoes
56.42g 		bell peppers
73.19g 		celery
22.47g 		mushrooms
16.97g 		garlics
3.26g 		olives
33.25g 		olive oil
13.5g 		oregano
0.25g 		garlic
0.7g 		pepper
0.0g 		salt
0.0g 		Total Per Serving Total for Recipe
Protein (g) 48.13 0.5 0.72 0.16 0.52 0.21 0.34 0.0 0.03 0.12 n/a n/a 50.72 202.88
Total Fat (g) 16.26 0.11 0.22 0.04 0.06 0.02 5.09 13.5 0.03 0.01 n/a n/a 35.33 141.32
Carbohydrates (g) 0.0 2.21 4.41 0.67 0.56 1.08 1.28 0.0 0.16 0.51 n/a n/a 10.87 43.48
Ash (g) 2.27 0.28 0.34 0.17 0.14 0.05 n/a 0.0 0.02 0.02 n/a n/a 3.3 13.2
Calories (kcal) 351.532 10.156 22.687 3.596 3.734 4.861 48.213 119.34 0.765 2.324 n/a n/a 567.208 2268.832
Starch (g) n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a 0.0 0.0 0.02 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.03 0.12
Glucose (dextrose) (g) n/a 0.71 1.42 0.12 0.25 n/a n/a n/a 0.0 n/a n/a n/a 2.5 10.0
Fructose (g) n/a 0.77 1.65 0.11 0.03 n/a n/a n/a 0.0 n/a n/a n/a 2.57 10.28
Lactose (g) n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0
Maltose (g) n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Water (g) 160.41 53.32 67.48 21.45 15.69 1.91 25.03 0.0 0.02 0.05 n/a n/a 345.35 1381.4
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Sugars (g) 0.0 1.48 3.07 0.41 0.28 0.03 0.18 0.0 0.01 0.17 n/a n/a 5.64 22.56
Galactose (g) n/a 0.0 0.0 0.15 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.15 0.6
Dietary Fiber (g) 0.0 0.7 1.5 0.4 0.2 0.1 1.1 0.0 0.1 0.1 n/a n/a 4.1 16.4
Calcium (mg) 56.699 5.642 5.123 8.989 0.509 5.905 17.29 0.135 3.94 0.56 n/a n/a 104.792 419.168
Iron (mg) 3.52 0.15 0.31 0.04 0.08 0.06 0.16 0.08 0.11 0.02 n/a n/a 4.54 18.16
Magnesium (mg) 49.895 6.206 8.782 2.472 1.528 0.816 3.658 0.0 0.675 0.406 n/a n/a 74.437 297.748
Phosphorus (mg) 442.25 13.541 19.028 5.393 14.598 4.992 1.33 0.0 0.5 2.919 n/a n/a 504.552 2018.208
Potassium (mg) 743.888 133.715 154.42 58.429 53.98 13.083 13.965 0.135 4.173 7.707 n/a n/a 1183.494 4733.976
Sodium (mg) 122.469 2.821 2.927 17.978 0.849 0.555 517.37 0.27 0.038 0.182 n/a n/a 665.459 2661.836
Zinc (mg) 8.39 0.1 0.18 0.03 0.09 0.04 0.01 0.0 0.01 0.02 n/a n/a 8.87 35.48
Copper (mg) 0.159 0.034 0.015 0.009 0.054 0.01 0.04 0.0 0.002 0.001 n/a n/a 0.324 1.296
Manganese (mg) 0.023 0.062 0.081 0.022 0.008 0.054 n/a 0.0 0.012 0.004 n/a n/a 0.266 1.064
Selenium (mcg) 54.2 0.0 0.1 0.1 1.6 0.5 0.3 0.0 0.0 0.3 n/a n/a 57.0 228.0
Vitamin A, IU (IU) 0.0 469.979 2291.422 100.902 0.0 0.294 n/a 0.0 17.258 0.0 n/a n/a 2879.854 11519.416
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 23.696 114.9 4.944 0.0 0.0 6.65 0.0 0.863 0.0 n/a n/a 151.053 604.212
Beta Carotene (mcg) 0.0 253.326 1188.524 60.676 0.0 0.163 76.808 0.0 10.28 0.0 n/a n/a 1589.777 6359.108
Vitamin E (mg) 0.7 0.3 1.16 0.06 0.0 0.0 1.27 1.94 0.05 0.0 n/a n/a 5.48 21.92
Vitamin D (IU) n/a n/a n/a n/a 3.055 n/a n/a n/a n/a n/a n/a n/a 3.055 12.22
Lycopene (mcg) 0.0 1451.687 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 1451.687 5806.748
Lutein + zeaxanthin (mcg) 0.0 69.397 37.324 63.597 0.0 0.522 169.575 0.0 2.155 0.0 n/a n/a 342.57 1370.28
Tocopherol, beta (mg) 0.0 0.01 0.04 0.0 0.0 n/a n/a 0.01 0.03 0.0 n/a n/a 0.09 0.36
Tocopherol, gamma (mg) 0.0 0.07 0.1 0.0 0.0 n/a n/a 0.11 0.05 0.0 n/a n/a 0.33 1.32
Tocopherol, delta (mg) 0.0 0.0 0.01 0.0 0.0 n/a n/a 0.0 0.01 0.0 n/a n/a 0.02 0.08
Vitamin C (mg) 0.0 7.2 93.5 0.7 0.4 1.0 0.0 0.0 0.1 0.1 n/a n/a 102.9 411.6
Thiamin (mg) 0.159 0.023 0.037 0.004 0.014 0.007 0.007 0.0 0.001 0.003 n/a n/a 0.253 1.012
Riboflavin (mg) 0.227 0.011 0.066 0.013 0.068 0.004 0.003 0.0 0.001 0.001 n/a n/a 0.394 1.576
Niacin (mg) 14.197 0.333 0.717 0.072 0.613 0.023 0.08 0.0 0.016 0.005 n/a n/a 16.055 64.22
Pantothenic acid (mg) 1.383 0.051 0.234 0.056 0.255 0.02 n/a 0.0 n/a n/a n/a n/a 1.999 7.996
Vitamin B-6 (mg) 1.315 0.045 0.212 0.016 0.017 0.04 0.01 0.0 0.003 0.021 n/a n/a 1.68 6.72
Folate (mcg) 24.947 8.463 33.665 8.09 2.716 0.098 0.998 0.0 0.685 0.014 n/a n/a 79.676 318.704
Vitamin B-12 (mcg) 2.47 0.0 0.0 0.0 0.01 0.0 0.0 0.0 0.0 0.0 n/a n/a 2.48 9.92
Choline (mg) 200.9 3.8 4.1 1.4 2.9 0.8 4.7 0.0 0.1 0.5 n/a n/a 219.2 876.8
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Tryptophan (g) 0.318 0.006 0.007 0.002 0.007 0.002 n/a 0.0 n/a 0.002 n/a n/a 0.343 1.372
Threonine (g) 1.928 0.017 0.029 0.004 0.019 0.005 n/a 0.0 n/a 0.003 n/a n/a 2.006 8.024
Isoleucine (g) 2.2 0.011 0.015 0.004 0.014 0.007 n/a 0.0 n/a 0.005 n/a n/a 2.256 9.024
Leucine (g) 3.833 0.017 0.029 0.007 0.02 0.01 n/a 0.0 n/a 0.007 n/a n/a 3.923 15.692
Lysine (g) 4.06 0.017 0.029 0.007 0.019 0.009 n/a 0.0 n/a 0.004 n/a n/a 4.144 16.576
Methionine (g) 1.247 0.006 0.007 0.002 0.005 0.003 n/a 0.0 n/a 0.002 n/a n/a 1.273 5.092
Cystine (g) 0.612 0.006 0.015 0.0 0.002 0.002 n/a 0.0 n/a 0.001 n/a n/a 0.638 2.552
Phenylalanine (g) 1.905 0.039 0.037 0.004 0.015 0.006 n/a 0.0 n/a 0.003 n/a n/a 2.01 8.04
Tyrosine (g) 1.542 0.006 0.007 0.002 0.007 0.003 n/a 0.0 n/a 0.002 n/a n/a 1.568 6.272
Valine (g) 2.381 0.011 0.022 0.007 0.039 0.009 n/a 0.0 n/a 0.005 n/a n/a 2.475 9.9
Arginine (g) 3.107 0.011 0.029 0.004 0.014 0.021 n/a 0.0 n/a 0.012 n/a n/a 3.198 12.792
Histidine (g) 1.542 0.006 0.015 0.002 0.01 0.004 n/a 0.0 n/a 0.002 n/a n/a 1.581 6.324
Alanine (g) 2.926 0.017 0.022 0.004 0.034 0.004 n/a 0.0 n/a 0.002 n/a n/a 3.01 12.04
Aspartic acid (g) 4.377 0.079 0.205 0.027 0.034 0.016 n/a 0.0 n/a 0.009 n/a n/a 4.747 18.988
Glutamic acid (g) 7.235 0.243 0.154 0.02 0.058 0.026 n/a 0.0 n/a 0.015 n/a n/a 7.75 31.0
Glycine (g) 2.926 0.011 0.022 0.004 0.015 0.007 n/a 0.0 n/a 0.004 n/a n/a 2.989 11.956
Proline (g) 2.291 0.011 0.015 0.004 0.014 0.003 n/a 0.0 n/a 0.002 n/a n/a 2.34 9.36
Serine (g) 1.905 0.017 0.037 0.004 0.015 0.006 n/a 0.0 n/a 0.004 n/a n/a 1.988 7.952
Cholesterol (mg) 79.378 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 79.378 317.512
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 6.758 0.017 0.022 0.009 0.007 0.003 0.675 1.864 0.007 0.001 n/a n/a 9.363 37.452
Phytosterols (mg) n/a 3.949 n/a 1.348 n/a n/a n/a 29.835 0.508 0.056 n/a n/a 35.696 142.784
Monounsaturated Fat (g) 6.622 0.017 0.0 0.007 0.0 0.0 3.761 9.85 0.002 0.0 n/a n/a 20.258 81.032
Polyunsaturated (g) 0.635 0.045 0.051 0.018 0.024 0.008 0.436 1.42 0.013 0.003 n/a n/a 2.653 10.612