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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce and gluten-free beer in this recipe.

 

"One thing you can't do with babies, you can't give them steak."
- Flavor Flav

The refrigerator light goes on...

This recipe combines Asian flavors with a French technique (deglazing the pan with butter) to make a steak that's great on its own and makes great sandwiches as leftovers.

Flank Steak

Flank steak is one of my favorite cuts and has only about six grams of fat in each serving. It is less tender than some cuts because it comes form an area that gets more muscular action, but marinated and cooked quickly over high heat it makes for a truly succulent steak. Flank steak also works well in stews because it tenderizes quickly during the stewing process.

4 ounces lean beef flank steak = 158 calories, 6 g fat, 2 g sat fat, 2 g mono fat, 24 g protein, 0 g carbohydrates, 62 mg sodium, 37 mg cholesterol, Vitamin K 1 mcg


 

Asian Steak



Servings = 2 | Serving size =4 ounces steak with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible by 2.

This recipe also requires making Roasted Garlic

This recipe makes good leftovers and makes great sandwiches.

Serve with Plain Mashed Potatoes or Mashed Yams or Ginger Mashed Potatoes or Plain Mashed Potatoes - Low Sodium Version

AND

Serve with Thai Cucumber Salad or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Quickie Japanese Cucumber Salad

4 cloves roasted garlic
4 tsp fresh ginger (minced)
1 tsp toasted sesame oil
3 tsp low sodium soy sauce or gluten-free tamari sauce
1/2 tsp five spice powder
fresh ground black pepper (to taste)
8 ounces flank steak
4 Tbsp beer or gluten-free beer
1 tsp unsalted butter

Place the garlic, ginger, sesame oil, soy sauce and five spice powder in a blender or mini chopper and puree until smooth.

Preheat the oven to 400F. Place a large skillet in the oven.

When the oven is hot, sprinkle the steak with pepper and place the steak in the hot pan.

Add the sauce to the pan, turning the steak to coat it on both sides.

Cook for about 8 minutes on one side and turn over. Cook for another 7 to 9 minutes for medium rare.

Remove the pan from the oven and place the steak on a cutting board to rest.

Add the beer to the pan and whisk to deglaze the pan.

Add the butter and whisk until smooth.

Serve the steak topped with the sauce.

Nutrition Facts

Serving size = 4 ounces steak with sauce

Servings = 2

.

Amount Per Serving

Calories 259 Calories from Fat 111
  % Daily Value
Total Fat 12g 19%
    Saturated Fat 4g 19%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 45mg 14%
Sodium 330mg 15%
Total Carbohydrates 9g 2%
    Dietary Fiber <1g 2%
    Sugars 0g  
Protein 25g  
Vitamin A 1% Vitamin C 10%
Calcium 8% Iron 12%
Vitamin K 1 mcg Potassium 479 mg
Magnesium 36 mg