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).
1 x flank steak - (2 to 2 1/2 lbs) Salt to taste Freshly-grnd black pepper to taste Extra virgin olive oil as needed
2 x shallots coarsely minced
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 		olive oil
27.0g 		garlics
3.92g 		flank steak
0.0g 		garlics
3.92g 		garlics
1.31g 		shallots
0.0g 		carrot
13.57g 		celery
8.9g 		wine
58.8g 		chicken stock
177.44g 		veal stock
60.0g 		parsley
3.56g 		pepper
48.79g 		onion
24.75g 		cream
37.5g 		goat cheese
42.53g 		potatoes
239.63g 		butter
14.2g 		Total Per Serving Total for Recipe
Protein (g) 0.0 0.25 n/a 0.25 0.08 n/a 0.13 0.06 0.04 1.77 0.68 0.11 0.42 0.27 0.77 7.88 4.84 0.12 17.67 70.68
Total Fat (g) 27.0 0.02 n/a 0.02 0.01 n/a 0.03 0.02 0.0 0.18 0.13 0.03 0.08 0.02 13.88 8.96 0.22 11.52 62.11 248.44
Carbohydrates (g) 0.0 1.29 n/a 1.29 0.43 n/a 1.3 0.26 1.53 0.71 0.02 0.23 2.26 2.31 1.05 0.38 41.86 0.01 54.95 219.8
Ash (g) 0.0 0.06 n/a 0.06 0.02 n/a 0.13 0.07 0.16 1.24 0.63 0.08 0.21 0.09 0.17 0.67 2.59 0.01 6.18 24.72
Calories (kcal) 238.68 5.833 n/a 5.833 1.944 n/a 5.565 1.424 49.98 12.421 4.2 1.283 9.758 9.9 129.375 113.967 184.511 101.814 876.488 3505.952
Starch (g) n/a n/a n/a n/a n/a n/a 0.19 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a 37.0 n/a 37.19 148.76
Sucrose (g) n/a n/a n/a n/a n/a n/a 0.49 0.01 n/a n/a n/a n/a 0.05 0.25 n/a n/a 0.41 n/a 1.2 4.8
Glucose (dextrose) (g) n/a n/a n/a n/a n/a n/a 0.08 0.05 n/a n/a n/a n/a 0.57 0.49 n/a n/a 0.79 n/a 1.97 7.88
Fructose (g) n/a n/a n/a n/a n/a n/a 0.07 0.05 n/a n/a n/a n/a 0.55 0.32 n/a n/a 0.65 n/a 1.63 6.52
Lactose (g) n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0
Maltose (g) n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 6.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 6.2 24.8
Water (g) 0.0 2.29 n/a 2.29 0.76 n/a 11.98 8.49 50.86 173.54 58.53 3.12 45.81 22.05 21.64 25.83 190.12 2.55 619.88 2479.52
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.0 0.04 n/a 0.04 0.01 n/a 0.64 0.16 0.36 0.0 0.0 0.03 1.17 1.05 0.04 0.38 1.87 0.01 5.81 23.24
Galactose (g) n/a n/a n/a n/a n/a n/a 0.0 0.06 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.06 0.24
Dietary Fiber (g) 0.0 0.1 n/a 0.1 0.0 n/a 0.4 0.1 0.0 0.7 0.0 0.1 0.8 0.4 0.0 0.0 5.3 0.0 8.1 32.4
Calcium (mg) 0.27 7.086 n/a 7.086 2.362 n/a 4.479 3.56 4.704 10.646 3.6 4.916 4.879 5.693 24.375 59.535 28.755 3.408 175.354 701.416
Iron (mg) 0.15 0.07 n/a 0.07 0.02 n/a 0.04 0.02 0.27 0.35 0.1 0.22 0.17 0.05 0.01 0.81 1.87 0.0 4.22 16.88
Magnesium (mg) 0.0 0.979 n/a 0.979 0.326 n/a 1.629 0.979 7.056 1.774 1.2 1.781 4.879 2.475 2.625 6.804 55.114 0.284 88.884 355.536
Phosphorus (mg) 0.0 5.99 n/a 5.99 1.997 n/a 4.75 2.136 13.524 23.067 7.8 2.066 9.758 7.178 23.25 108.864 136.586 3.408 356.364 1425.456
Potassium (mg) 0.27 15.699 n/a 15.699 5.233 n/a 43.432 23.14 74.676 141.952 32.4 19.736 85.383 36.135 28.125 11.057 1008.821 3.408 1545.166 6180.664
Sodium (mg) 0.54 0.666 n/a 0.666 0.222 n/a 9.365 7.12 2.352 280.355 195.6 1.995 1.464 0.99 14.25 156.492 14.378 1.562 688.015 2752.06
Zinc (mg) 0.0 0.05 n/a 0.05 0.02 n/a 0.03 0.01 0.08 0.12 0.0 0.04 0.06 0.04 0.09 0.39 0.69 0.01 1.69 6.76
Copper (mg) 0.0 0.012 n/a 0.012 0.004 n/a 0.007 0.004 0.006 0.053 0.0 0.005 0.034 0.01 0.004 0.31 0.264 0.003 0.727 2.908
Manganese (mg) 0.0 0.065 n/a 0.065 0.022 n/a 0.019 0.009 0.076 0.089 0.006 0.006 0.059 0.032 0.0 0.043 0.359 0.0 0.85 3.4
Selenium (mcg) 0.0 0.6 n/a 0.6 0.2 n/a 0.0 0.0 0.1 0.0 0.4 0.0 0.0 0.1 0.2 1.2 0.7 0.1 4.3 17.2
Vitamin A, IU (IU) 0.0 0.352 n/a 0.352 0.117 n/a 2267.422 39.961 1.176 0.0 0.0 300.105 180.523 0.495 551.25 439.283 4.793 354.858 4140.688 16562.752
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 151.875 120.346 0.0 95.282 367.503 1470.012
Vitamin A, RAE (mcg_RAE) 0.0 0.0 n/a 0.0 0.0 n/a 113.33 1.958 0.0 0.0 0.0 14.998 8.782 0.0 154.125 122.472 0.0 97.128 512.794 2051.176
Beta Carotene (mcg) 0.0 0.196 n/a 0.196 0.065 n/a 1124.482 24.03 0.588 0.0 0.0 180.049 101.483 0.248 27.0 22.964 2.396 22.436 1506.132 6024.528
Vitamin E (mg) 3.87 0.0 n/a 0.0 0.0 n/a 0.09 0.02 0.0 0.0 0.0 0.03 0.18 0.0 0.4 0.08 0.02 0.33 5.04 20.16
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 19.5 n/a n/a n/a 19.5 78.0
Lycopene (mcg) 0.0 0.0 n/a 0.0 0.0 n/a 0.136 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.136 0.544
Lutein + zeaxanthin (mcg) 0.0 0.626 n/a 0.626 0.209 n/a 34.746 25.187 3.528 0.0 0.0 198.111 166.374 0.99 0.0 0.0 19.17 0.0 449.567 1798.268
Tocopherol, beta (mg) 0.03 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.03 0.12
Tocopherol, gamma (mg) 0.22 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.02 0.0 0.0 n/a n/a 0.0 0.0 0.24 0.96
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0
Vitamin C (mg) 0.0 1.2 n/a 1.2 0.4 n/a 0.8 0.3 0.0 12.4 0.0 4.7 39.2 1.8 0.2 0.0 47.2 0.0 109.6 438.4
Thiamin (mg) 0.0 0.008 n/a 0.008 0.003 n/a 0.01 0.002 0.006 0.0 0.0 0.003 0.029 0.012 0.008 0.03 0.192 0.001 0.311 1.244
Riboflavin (mg) 0.0 0.004 n/a 0.004 0.001 n/a 0.008 0.005 0.018 0.018 0.012 0.004 0.015 0.007 0.041 0.162 0.072 0.004 0.376 1.504
Niacin (mg) 0.0 0.027 n/a 0.027 0.009 n/a 0.133 0.028 0.129 0.905 0.468 0.047 0.234 0.03 0.015 0.183 2.516 0.006 4.758 19.032
Pantothenic acid (mg) 0.0 0.023 n/a 0.023 0.008 n/a 0.037 0.022 0.018 0.018 0.012 0.014 0.049 0.03 0.098 0.289 0.719 0.016 1.375 5.5
Vitamin B-6 (mg) 0.0 0.049 n/a 0.049 0.016 n/a 0.019 0.006 0.035 0.018 0.006 0.003 0.107 0.03 0.011 0.106 0.719 0.0 1.174 4.696
Folate (mcg) 0.0 0.117 n/a 0.117 0.039 n/a 2.579 3.204 0.588 0.0 1.2 5.415 4.879 4.703 1.5 5.103 38.34 0.426 68.21 272.84
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.07 0.04 0.0 0.0 0.0 0.07 0.08 0.0 0.02 0.29 1.16
Choline (mg) 0.1 0.9 n/a 0.9 0.3 n/a 1.2 0.5 3.4 n/a 1.7 0.5 2.7 1.5 6.3 6.5 29.0 2.7 58.2 232.8
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.0 0.003 n/a 0.003 0.001 n/a 0.001 0.001 n/a n/a n/a 0.002 0.005 0.002 0.011 0.085 0.072 0.001 0.187 0.748
Threonine (g) 0.0 0.006 n/a 0.006 0.002 n/a 0.026 0.002 n/a n/a n/a 0.004 0.02 0.005 0.034 0.293 0.192 0.006 0.595 2.38
Isoleucine (g) 0.0 0.009 n/a 0.009 0.003 n/a 0.011 0.002 n/a n/a n/a 0.004 0.01 0.002 0.045 0.327 0.192 0.007 0.62 2.48
Leucine (g) 0.0 0.012 n/a 0.012 0.004 n/a 0.014 0.003 n/a n/a n/a 0.007 0.02 0.007 0.075 0.68 0.288 0.011 1.133 4.532
Lysine (g) 0.0 0.011 n/a 0.011 0.004 n/a 0.014 0.003 n/a n/a n/a 0.006 0.02 0.01 0.06 0.566 0.312 0.01 1.024 4.096
Methionine (g) 0.0 0.003 n/a 0.003 0.001 n/a 0.003 0.001 n/a n/a n/a 0.001 0.005 0.0 0.019 0.208 0.072 0.003 0.319 1.276
Cystine (g) 0.0 0.003 n/a 0.003 0.001 n/a 0.011 0.0 n/a n/a n/a 0.0 0.005 0.0 0.008 0.034 0.072 0.001 0.137 0.548
Phenylalanine (g) 0.0 0.007 n/a 0.007 0.002 n/a 0.008 0.002 n/a n/a n/a 0.005 0.044 0.007 0.038 0.315 0.216 0.006 0.657 2.628
Tyrosine (g) 0.0 0.003 n/a 0.003 0.001 n/a 0.005 0.001 n/a n/a n/a 0.003 0.005 0.002 0.038 0.306 0.192 0.006 0.565 2.26
Valine (g) 0.0 0.011 n/a 0.011 0.004 n/a 0.01 0.003 n/a n/a n/a 0.006 0.02 0.005 0.053 0.54 0.288 0.009 0.958 3.832
Arginine (g) 0.0 0.025 n/a 0.025 0.008 n/a 0.012 0.002 n/a n/a n/a 0.004 0.015 0.025 0.026 0.234 0.24 0.004 0.619 2.476
Histidine (g) 0.0 0.004 n/a 0.004 0.001 n/a 0.005 0.001 n/a n/a n/a 0.002 0.005 0.002 0.023 0.217 0.12 0.003 0.388 1.552
Alanine (g) 0.0 0.005 n/a 0.005 0.002 n/a 0.015 0.002 n/a n/a n/a 0.007 0.02 0.005 0.026 0.136 0.144 0.004 0.371 1.484
Aspartic acid (g) 0.0 0.019 n/a 0.019 0.006 n/a 0.026 0.011 n/a n/a n/a 0.01 0.102 0.022 0.06 0.391 1.222 0.009 1.898 7.592
Glutamic acid (g) 0.0 0.032 n/a 0.032 0.011 n/a 0.05 0.008 n/a n/a n/a 0.009 0.093 0.064 0.161 1.467 0.839 0.026 2.791 11.164
Glycine (g) 0.0 0.008 n/a 0.008 0.003 n/a 0.007 0.002 n/a n/a n/a 0.005 0.015 0.007 0.015 0.089 0.144 0.003 0.305 1.22
Proline (g) 0.0 0.004 n/a 0.004 0.001 n/a 0.007 0.002 n/a n/a n/a 0.007 0.01 0.002 0.075 0.953 0.168 0.011 1.244 4.976
Serine (g) 0.0 0.007 n/a 0.007 0.002 n/a 0.007 0.002 n/a n/a n/a 0.005 0.024 0.005 0.041 0.302 0.216 0.007 0.626 2.504
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 51.375 19.562 0.0 30.53 101.467 405.868
Trans Fat (g) n/a n/a n/a n/a n/a n/a 0.0 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) 3.729 0.004 n/a 0.004 0.001 n/a 0.005 0.004 0.0 0.053 0.066 0.005 0.029 0.01 8.636 6.2 0.072 7.295 26.112 104.448
Phytosterols (mg) 59.67 n/a n/a n/a n/a n/a n/a 0.534 n/a n/a n/a 0.178 4.391 3.713 n/a n/a 11.981 n/a 80.467 321.868
Monounsaturated Fat (g) 19.699 0.0 n/a 0.0 0.0 n/a 0.001 0.003 0.0 0.089 0.054 0.011 0.005 0.002 4.009 2.045 0.0 2.985 28.904 115.616
Polyunsaturated (g) 2.84 0.01 n/a 0.01 0.003 n/a 0.016 0.007 0.0 0.035 0.006 0.004 0.029 0.005 0.514 0.213 0.096 0.432 4.221 16.884