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
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.
"I think steak is the ultimate comfort food."
-Tom Colicchio, Chef
There won't be very much liquid from the pear if it is not ripe. Expect between 2 tablespoons and 1/4 cup of liquid. Pressing too hard on the puree will squeeze out more solids and the marinade might be grainier than you wish.
You can use a Bosc or Bartlett pear if Asian pears are not in season. It will offer the same qualities for your marinade but will be a little sweeter. You can adjust with a little extra rice vinegar if the marinade is too sweet.
This recipe doesn't have to be used with only flank steak. Choose any cut of meat that you like, although this is ideally suited for tougher cuts. If you use a tougher cut, letting the meet marinate overnight is best.
When cooking meats, it is important to remove them from the heat a little early. Flank steak should be allowed to “rest“ for 5 – 10 minutes, but a larger cut needs to rest for at least 15 minutes.
After removing meat from the oven or grill, the internal temperature of the meat continues to rise (some people call this carryover cooking). Without the continued high temperature of the oven, the external temperature of the meat decreases, however, and the result is redistribution of the juices in the meat, making it both easier to carve as well as more succulent.
If you are cooking with an instant thermometer, figure that the internal temperature in a smaller piece of meat will increase by about 15 degrees and a larger piece by about 10 degrees while it rests. For example, after cooking a pork tenderloin to 135°F in the oven the temperature will rise to 145 – 150°F as it rests.
Servings = 4 | Serving size =4 ounces beef
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
Cooking time does not include marinating time. Overnight is best, but marinate at least two hours. Leftovers are excellent.
|1 medium||Asian, Bartlett, or Bosc pear (peeled, seeded, and cut into chunks)|
|2 Tbsp||low sodium soy sauce or gluten-free tamari sauce|
|1 Tbsp||toasted sesame oil|
|2 tsp||rice wine vinegar|
|2 large||green onions (finely sliced crosswise)|
|2 tsp||sesame seeds|
|4 4 ounce||flank steak filets|
|spray olive oil|
Place the pear in a blender or mini-chopper and puree.
Place the puree in a fine mesh strainer over a bowl and let the liquid drain into a bowl. Gently press with a rubber spatula to squeeze out the juice.
Place the juice in a blender or mini chopper with the soy sauce, sesame oil, garlic, vinegar, honey and green onion.
Puree until smooth.
Place the marinade in a large Ziploc bag with the sesame seeds and the steak.
Marinate at least 2 hours. Overnight is best.
Place a pan in the oven and preheat to 400°F (or preheat the grill).
Spray the pan or grill with oil and add the steak to cook. Baste with half of the remaining marinade.
Cook on one side for about 5 to 7 minutes and turn. Baste with the remaining marinade.
Cook for another 5 to 7 minutes.
Remove and let rest for about 2 minutes before serving.
Serving size = 4 ounces steak
Servings = 4
Amount Per Serving
|Calories 229||Calories from Fat 94|
|% Daily Value|
|Total Fat 10g||14%|
|Saturated Fat 2g||11%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 7g||3%|
|Dietary Fiber <1g||3%|
|Vitamin A 2%||Vitamin C 6%|
|Calcium 8%||Iron 12%|
|Vitamin K 17 mcg||Potassium 451 mg|
|Magnesium 37 mg|