GINGER BEEF

Ginger Beef
A terrific dish when served over a bed of brown rice.

INGREDIENTS
1 lb flank steak
2 tbsp lite soy sauce
2 tbsp seasoned rice vinegar
1/2 cup water
2 tsp ginger, ground
1 tsp garlic powder
10 slices (1" dia) fresh ginger root
8 large sized scallions
2 tsp corn starch

DIRECTIONS
Combine soy sauce, rice vinegar, water, ground ginger and ground garlic.
Defrost and slice meat into 1" strips.
Cut against the grain of the meat.
Put in refrigerator container and place in refrigerator at least 20 minutes.
Peel ginger root, slice into thin wafers.
Dice them up with kitchen knife.
Wash scallions and slice them into small wafers.
Heat iron skillet or wok to high temperature (400 degrees) and spray with cooking spray.
When vegetables are browned, add meat, liquid and all, to skillet or wok.
Stir, focusing on browning all of the redness from the meat. The browning and cooking of the meat takes about 10 minutes; be sure not to run out of liquid.
If so, add 1 tbsp water at a time until no burning will occur.
Mix corn starch in small amount of water at very end of cooking. Pour slowly and stir quickly.
For a little extra cooking time, turn down by half and let set, but don't leave it for more than 1 minute.


Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 207.6

Total Fat:	8g
Total Carbs:	10.3g
Dietary Fiber:	1.6mg
Protein:	22.9g

GINGER BEEF

Ginger Beef
A terrific dish when served over a bed of brown rice.

INGREDIENTS
1 lb flank steak
2 tbsp lite soy sauce
2 tbsp seasoned rice vinegar
1/2 cup water
2 tsp ginger, ground
1 tsp garlic powder
10 slices (1" dia) fresh ginger root
8 large sized scallions
2 tsp corn starch

DIRECTIONS
Combine soy sauce, rice vinegar, water, ground ginger and ground garlic.
Defrost and slice meat into 1" strips.
Cut against the grain of the meat.
Put in refrigerator container and place in refrigerator at least 20 minutes.
Peel ginger root, slice into thin wafers.
Dice them up with kitchen knife.
Wash scallions and slice them into small wafers.
Heat iron skillet or wok to high temperature (400 degrees) and spray with cooking spray.
When vegetables are browned, add meat, liquid and all, to skillet or wok.
Stir, focusing on browning all of the redness from the meat. The browning and cooking of the meat takes about 10 minutes; be sure not to run out of liquid.
If so, add 1 tbsp water at a time until no burning will occur.
Mix corn starch in small amount of water at very end of cooking. Pour slowly and stir quickly.
For a little extra cooking time, turn down by half and let set, but don't leave it for more than 1 minute.


Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 207.6

Total Fat:	8g
Total Carbs:	10.3g
Dietary Fiber:	1.6mg
Protein:	22.9g

GRILLED BEEF & AVACADO SALAD W/ CILANTRO-LIME VINAIGRETTE

Grilled Beef and Avocado Salad With Cilantro-Lime Vinaigrette

Prep Time: 20 mins

Cook Time: 17 mins

Total Time: 37 mins

Ingredients

• 12 ounce(s) beef, flank steak
• 1/2 cup(s) dressing, Italian, reduced calorie
• 1/2 teaspoon lime peel
• 1/4 cup(s) lime juice
• 2 tablespoon cilantro
• 1/4 cup(s) onion(s), chopped
• 1/4 teaspoon salt
• 1/4 teaspoon pepper, black ground
• 6 cup(s) lettuce, mixed greens
• 2 small tomato(es), red or yellow, cut into wedges
• 1 small avocado, halved, seeded, peeled and sliced

Recipe Tip:

Marinate 24 hours.

Preparation

1. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a resealable plastic bag set in a shallow dish. Set aside.

2. In a screw-top jar, combine salad dressing, lime peel, lime juice, and cilantro. Cover and shake well. Pour half of the salad dressing mixture into a small bowl; cover and chill until serving time. Add onion to remaining salad dressing mixture in jar. Cover and shake well; pour mixture over steak in bag. Seal bag; turn to coat steak. Marinate in the refrigerator for 24 hours, turning bag occasionally.

3. Drain beef, discarding marinade. Sprinkle with salt and pepper. Grill steak on the rack of an uncovered grill directly over medium coals for 17 to 21 minutes for medium doneness (160°F), turning once. [Or place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 15 to 18 minutes for medium doneness (160°F), turning once.]

4. To serve, thinly slice beef across grain. Arrange salad greens, tomatoes, and avocado on 4 salad plates. Top with beef. Drizzle reserved dressing over individual salads.

Nutritional Info (Per serving):

Calories: 164, 

Saturated Fat: 3g, 

Sodium: 477mg, 

Dietary Fiber: 2g, 

Total Fat: 7g, 

Carbs: 6g, 

Cholesterol: 35mg, 

Protein: 20g

Exchanges: 

Vegetable: 1,

Lean Meat: 2.5, 

Fat: 1

Carb Choices: 0.5

FLANK STEAK W/ CORN SALSA

Flank Steak With Corn Salsa

Prep Time: 15 mins

Cook Time: 17 mins

Rest Time: 6 h

Total Time: 32 mins

Ingredients

• 8 3/4 ounce(s) corn, whole kernel
• 3/4 cup(s) salsa verde
• 1 medium tomato(es), chopped
• 1 1/4 pounds beef, flank steak
• 3/4 cup(s) dressing, Italian, reduced calorie
• 2 tablespoon pepper, cracked black
• 1 tablespoon Worcestershire sauce
• 1 teaspoon cumin, ground

Preparation

1. For corn salsa, in a medium bowl, combine corn, salsa verde, and tomato. Cover and chill for 6 to 24 hours.

2. Meanwhile, trim fat from steak. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a resealable plastic bag set in a shallow dish.

3. For marinade, in a small bowl, combine Italian salad dressing, pepper, Worcestershire sauce, and cumin; pour over steak. Seal bag; turn to coat steak. Marinate in the refrigerator for 6 to 24 hours, turning bag occasionally. Drain steak, discarding marinade.

4. Place steak on rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until done (160°F), turning once.

5. To serve, thinly slice steak diagonally across the grain. Serve steak with corn salsa.

Nutritional Info (Per serving):

Calories: 193, 

Saturated Fat: 3g, 

Sodium: 352mg, 

Dietary Fiber: 1g, 

Total Fat: 8g, 

Carbs: 9g, 

Cholesterol: 39mg, 

Protein: 22g

Exchanges: 

Vegetable: 0.5, 

Starch: 0.5, 

Lean Meat: 2.5

Carb Choices: 0.5

GRILLED FLANK STEAK W/ CUCUMBER-YOGURT SAUCE

Grilled Flank Steak with Cucumber-Yogurt Sauce

 

Since flank steak is relatively inexpensive, why not grill two at once? After a long soak in a bold, garlicky marinade, the first makes a great fast and easy meal, while the leftover steak is great in Open-Face Steak Sandwiches with Herbed Goat Cheese and Tomatoes, Grilled Steak and Arugula Salad with White Beans and Shiitake, and Red Onions Stuffed with Grilled Steak, Spinach, and Feta. This do-ahead sauce is an easy take on tzatziki, the Greek yogurt dip. 

 

Serves 4

For the flank steaks
1-1/2 cups coarsely chopped fresh flat-leaf parsley
1/3 cup coarsely chopped fresh mint
3 Tbs. coarsely chopped fresh rosemary
8 medium cloves garlic, peeled
1/4 cup fresh lemon juice (from 2 medium lemons)
1/4 cup soy sauce
Kosher salt and freshly ground black pepper
1/2 cup extra-virgin olive oil
2 flank steaks (about 3 lb. total), trimmed of excess fat

For the sauce
1 English cucumber (about 3/4 lb.)
Kosher salt
1 cup plain yogurt, preferably Greek
1 tsp. minced garlic
1 tsp. cumin seeds, toasted and lightly crushed with a mortar and pestle or spice grinder
1 tsp. finely grated lemon zest
1/2 tsp. fresh lemon juice
Pinch cayenne
1/2 Tbs. extra-virgin olive oil
Freshly ground black pepper

---

Marinate the flank steaks Set aside 2 Tbs. of the parsley. Combine the remaining parsley with the mint, rosemary, and garlic in a food processor and pulse until finely chopped. Add the lemon juice, soy sauce, 1 tsp. salt, and 1 tsp. pepper and process until smooth. With the motor running, add the olive oil in a thin stream.

Put the steaks in a nonreactive baking dish large enough to hold them both. Pour the marinade over them and turn to coat. Cover and refrigerate for at least 4 hours or overnight, turning occasionally.

Make the sauce
Cut the cucumber in half lengthwise and remove the seed core. Cut each half crosswise into 1/8-inch-thinck half moons and toss with 1/2 tsp. salt in a medium bowl. Let sit for 10 minutes to release excess liquid. Rinse, drain, and pat dry.
In a medium bowl, combine the cucumber with the yogurt, garlic, cumin, lemon zest and juice, and cayenne. Stir in the olive oil and the reserved chopped parsley, and season to taste with salt and pepper. Refrigerate until ready to use. (The sauce can be made up to a day ahead.)

Grill the steaks Remove the steaks from the refrigerator 1 hour prior to cooking.

Prepare a medium-high gas or charcoal grill fire. Clean and oil the grill grates.

Remove the flank steak from the marinade, wipe off any excess, and season generously with salt and pepper. Grill the steaks, covered, until grill marks form and the steaks have a nice brown sear, 5 to 6 minutes. Flip the steaks and continue grilling until grill marks form on the other side and the steak is cooked to medium rare (an instant-read thermometer inserted in the thickest part of a steak should read 135°F), 3 to 5 minutes more. Let rest 10 to 15 minutes.

Cut the flank steak across the grain and serve with the cucumber-yogurt sauce on the side. Store the leftover steak in an airtight container and refrigerate for up to 4 days.

Serving Suggestions

Serve with grilled peppers, red onions, and portabello mushrooms, or in keeping with the flavors in the sauce, try Grilled Vegetable Salad with Feta on the side.

nutrition information (per serving):
Calories (kcal): 390; Fat (g): 22; Fat Calories (kcal): 200; Saturated Fat (g): 10; Protein (g): 40; Monounsaturated Fat (g): 10; Carbohydrates (g): 7; Polyunsaturated Fat (g): 1; Sodium (mg): 490; Cholesterol (mg): 85; Fiber (g): 1;

ASIAN FLANK STEAK

Asian Flank Steak

 

1-1/4 pounds beef flank steak
1/2 cup beef broth
1/3 cup hoisin sauce
1/4 cup reduced-sodium soy sauce
1/4 cup sliced green onions
3 tablespoons dry sherry or apple, orange or pineapple juice
1 tablespoon sugar
1 tablespoon grated fresh ginger
4 cloves garlic, minced
Nonstick spray coating

1. Trim fat from beef. Place beef in a plastic bag set in a shallow dish. For marinade, in a
small bowl stir together beef broth, hoisin sauce, soy sauce, green onions, sherry or juice,
sugar, ginger, and garlic. Pour over beef. Close bag. Marinate in refrigerator for 4 to 24
hours, turning bag occasionally.

2. Drain beef, discarding the marinade. Spray the unheated rack of a broiler pan with
nonstick coating. Place beef on the prepared rack. Broil 4 to 5 inches from the heat to
desired doneness, turning once. Allow 12 to 14 minutes for medium. (Or, grill the beef on
the rack of an uncovered grill directly over medium coals to desired doneness, turning
once. Allow 12 to 14 minutes for medium.) To serve, thinly slice beef across the grain.

Makes 6 servings.

Nutrition Facts Per Serving:

* Servings: 6 servings
* Calories 144
* Total Fat (g) 7
* Saturated Fat (g) 3
* Cholesterol (mg) 44
* Sodium (mg) 113
* Carbohydrate (g) 1
* Fiber (g) 0
* Protein (g) 18
* Vitamin C (DV%) 0
* Calcium (DV%) 0
* Iron (DV%) 11

Diabetic Exchanges
* Lean Meat (d.e.) 2.5