Teriyaki Flank Steak and Veggies

• 분량: 6 servings
• 활동 시간: 5 minutes
• 총 시간: 1 hour 23 minutes

재료

2 1/2 Pounds flank steak

1 Teaspoon salt

1 Teaspoon coarse black pepper

3 Cloves garlic (minced)

1 Teaspoon pineapple juice

1 Teaspoon ginger (crushed)

1/2 Cup tamari soy sauce (or light soy sauce)

1/4 Cup water

1/4 Cup pineapple juice

1 Tablespoon cornstarch

3 Teaspoons honey

1 Clove garlic (minced)

1/2 Teaspoon ginger (minced)

1 Bag frozen vegetables (I used Steamables broccoli stir fry)

2 Teaspoons sesame seeds

1/4 Cup green onions (chopped)

방향

Make the Teriyaki Sauce

whisk

In a small saucepan over medium heat, combine all sauce ingredients and whisk well.

cook

Bring mixture to a boil, then reduce heat to low for 10 minutes. Stir often while the sauce is thickening. Remove from heat and set aside.

Make the Marinade

stir

In a small bowl, combine salt, pepper, minced garlic, ginger, olive oil, and pineapple juice. Stir to combine.

marinate

Place steak in a pan and pour marinade over the steak. Flip the steak over to coat both sides. Marinate for 1 hour, up to 3 hours.

Cook the Steak

cook

Heat a cast iron grill pan over high heat. Once hot, add steak to the pan and sear for 4 minutes per side. Lower the heat to low and let the steak continue to cook for 5 minutes. Remove steak once the internal temp reads 125 degrees F.

rest

Place onto a wooden cutting board. Cover with foil and allow steak to finish cooking for 5 to 10 minutes. The temperature will rise 5 degrees while it rests. For flank steak, 130 degrees F medium rare tastes best.

cut

Cut steak against the grain in thin strips. Brush with teriyaki sauce.

Prepare the Vegetables

steam

Steam the vegetables and add to a large mixing bowl.

toss

Pour Teriyaki sauce into the bowl and toss to coat.

serve

Serve the flank steak and teriyaki veggies.

영양 정보

• 칼로리: 331 kcal
• 지방 전체: 10 g
• 포화 지방: 4 g
• 불포화 지방: 5 g
• 콜레스테롤: 113 mg
• 나트륨: 1204 mg
• 탄수화물 전체: 14 g
• 식이섬유: 2 g
• 총 당류: 4 g
• 단백질: 44 g