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
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Beef is the soul of cooking."
-Marie-Antoine Carême, 19th century chef

The refrigerator light goes on...

Comparing this with the Garlic Lime Flank Steak shows how different a recipe can be, even though it uses the same cut of meat and the same technique - the only difference here is the marinade. This recipe is not especially spicy, but it can be by simply increasing the amount of hot bean paste.

Sesame Oil

Pressing the oil from sesame seeds produces sesame oil. Much like other seed oils (olive oil for example), the oil is cold pressed, meaning that no heat is used in the initial extraction process.

Light sesame oil has the fresh taste of sesame seeds. Dark sesame oil has been pressed from sesame seeds that have been toasted and, consequently, have a nuttier flavor. Dark sesame oil is more commonly used in Asian recipes.

Sesame oil is low in saturated fat but has less monounsaturated fats than canola oil. The beauty of this oil is that the flavor is so distinct that a little goes a very long way. Combining a 1:1 mixture of dark sesame oil with canola oil provides fantastic flavor. Keep in mind that a teaspoon of any oil has 5 grams of fat.

1 tsp. sesame oil = 43 calories, 4.5g fat, <1g sat fat, 1.5g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 0mg cholesterol

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Ginger Cilantro Flank Steak

Servings = 4 | Serving size =4 ounces beef

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

To multiply make separate bags of marinade with steak. Leftovers are fantastic and make good sandwiches and salads.

Serve with Roasted Yams with Rosemary or Roasted Potatoes or Roasted Corn on the Cob or Plain Mashed Potatoes or Mashed Yams or Yam Home Fries or Home Fries - Low Sodium Version or Home Fries or Yam Home Fries - Low Sodium Version or Plain Mashed Potatoes - Low Sodium Version or Roasted Yams with Rosemary - Low Sodium Version or Brown and Wild Rice or Brown Rice

AND

Serve with Sauteed Spinach or Roasted Beets or Parmesan Squash or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Candied Carrots or Yellow Squash and Onions

1 lb	flank steak
3 Tbsp	fresh ginger (minced)
1 Tbsp	dark sesame oil
1 Tbsp	low-sodium soy sauce
1 Tbsp	rice vinegar
1 Tbsp	Splenda
1 tsp	hot bean paste
1/2 cup	cilantro leaves

Combine the flank steak, minced ginger, sesame oil, soy sauce, rice vinegar, Splenda, red bean paste and cilantro leaves in a zipper bag. Close the bag and toss to coat the steak well. Marinate at least four hours in the refrigerator (overnight is best). When you are ready to cook the steak, preheat the oven to broil or start the barbecue grill on medium-high heat. Lightly spray a broiler or non-stick grill pan or skillet with oil. Put the flank steak on the pan and place it under the broiler (or place the steak on the grill). Cook for about 8 - 9 minutes on each side for medium-rare. Remove to a cutting board and allow the meat to rest for about 5 to 10 minutes prior to slicing. Carve the meat as thin as possible and serve.

 
 
 
Dr. Gourmet Healthy Recipes : Main Course : Ginger Cilantro Flank Steak

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