This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
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
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 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
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.
|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 400°F. 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.
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|
|Total Carbohydrates 9g||2%|
|Dietary Fiber <1g||2%|
|Vitamin A 1%||Vitamin C 10%|
|Calcium 8%||Iron 12%|
|Vitamin K 1 mcg||Potassium 479 mg|
|Magnesium 36 mg|