Caribbean Flank Steak

1. Score steak at 1 inch intervals.

2. Make marinade by combining lime juice, oil molasses, mustard, garlic, and lime peel in a large glass bowl.

3. Sprinkle seasoning salt on steak.

4. Place in bowl and marinate in refrigerator for 2 hours.

5. Turn occasionally.

6. Preheat broiler.

7. Broil 5-6 minutes each side for medium rare steak.

8. After broiling cover with aluminum foil and let set for five minutes before carving.

9. Serve with lime wedges.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	95.8918 g
Protein	148.2637 g
Carbohydrates	41.5744 g
Energy	1620.4178 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.098 g
Water	605.2964 g
Aspartic acid	13.8992 g
Calcium, Ca	169.5896 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0952 g
Lutein + zeaxanthin	262.54 g
Fiber, total dietary	0.7357 g
Carotene, beta	149.95 g
Niacin	48.851 mg
Hydroxyproline	0.51 g
Vitamin A, RAE	12.1833 g
Arginine	9.5484 g
Riboflavin	2.9069 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0884 g
Fatty acids, total saturated 20:1	0.1509 g
Glutamic acid	22.6073 g
Sodium, Na	516.5306 mg
Fatty acids, total saturated 16:1 undifferentiated	0.7496 g
Total lipid (fat)	95.8918 g
Manganese, Mn	0.8707 mg
Fructose	5.8799 g
Proline	5.9832 g
Fatty acids, total saturated 16:0	11.1307 g
Fatty acids, total saturated 8:0	2.398 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	2.8696 g
Sucrose	12.7719 g
Choline, total	500.906 mg
Fatty acids, total polyunsaturated 18:1 t	0.1088 g
Sugars, total	33.0215 g
Serine	6.1925 g
Fatty acids, total saturated 10:0	2.6889 g
Fatty acids, total saturated 18:0	4.5448 g
Fatty acids, total saturated 20:4 undifferentiated	0.4012 g
Vitamin B-6	4.1971 mg
Selenium, Se	180.2803 g
Ash	8.8064 g
Fatty acids, total saturated 18:1 undifferentiated	18.8859 g
Pantothenic acid	5.9598 mg
Phenylalanine	6.1386 g
Copper, Cu	0.653 mg
Betaine	43.0014 mg
Thiamin	3.6311 mg
Methionine	4.0408 g
Iron, Fe	8.0407 mg
Carbohydrate, by difference	41.5744 g
Phosphorus, P	1449.7853 mg
Folate, total	15.9767 g
Fatty acids, total saturated 22:1 undifferentiated	0.0041 g
Alanine	8.4565 g
Cholesterol	428.401 mg
Valine	7.4743 g
Fatty acids, total saturated 18:2 undifferentiated	4.0875 g
Glycine	6.6773 g
Carotene, alpha	0.7 g
Glucose (dextrose)	5.5053 g
Fatty acids, total saturated 14:0	12.1961 g
Zinc, Zn	21.9326 mg
Isoleucine	6.9911 g
Fatty acids, total saturated 12:0	34.1533 g
Fatty acids, total polyunsaturated	4.6887 g
Leucine	12.1514 g
Tocotrienol, alpha	0.0403 mg
Vitamin A, IU	252.8233 IU
Folate, DFE	15.9767 g
Tryptophan	1.7619 g
Vitamin C, total ascorbic acid	31.908 mg
Phytosterols	69.0333 mg
Fatty acids, total polyunsaturated 18:1 c	10.472 g
Fatty acids, total saturated 6:0	0.1453 g
Tyrosine	5.8365 g
Vitamin B-12	4.352 g
Vitamin K (phylloquinone)	36.6107 g
Fatty acids, total saturated	67.3177 g
Histidine	5.9958 g
Fatty acids, total monounsaturated	19.7898 g
Threonine	6.4893 g
Folate, food	15.9767 g
Fatty acids, total polyunsaturated 17:0	0.0612 g
Cryptoxanthin, beta	2.8 g
Vitamin E (alpha-tocopherol)	3.638 mg
Fatty acids, total trans	0.1088 g
Fatty acids, total trans-monoenoic	0.1088 g
Magnesium, Mg	262.4861 mg
Lysine	13.1207 g
Potassium, K	3256.0656 mg
Cystine	1.6666 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Garlic	3 cloves	13.41	2.9754	0.045
Mustard	2 tablespoons	1.89	0.3269	0.0294
Vegetable oil	0.33 cup	626.3867	0	72.6667
lime juice	0.33 cup	20.1667	6.7921	0.0565
steak	1.5 1/2	836.4019	0	23.0521
molasses	2 tablespoons	122.1625	31.48	0.0421
lime zest	0.5 teaspoon	0	0	0
seasoning salt	0	0	0	0
lime wedge	0	0	0	0