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Healthy Recipes
This is from
Cooking Light Magazine.
The original flank steak recipe, I cooked on my Foreman Grill, rather than
broiling it (I lost my broiler pan in the move, lol). I've further adapted it
for use on a roast in the oven.
-
Maple Soy Glazed Beef
Prep
Time: 40 minutes
Yield: 4 servings (serving size: 3 ounces)
Ingredients:
● 1 (1-pound) flank steak, trimmed
● 1/4 cup less-sodium soy sauce
● 3 tablespoons maple syrup
● 2 tablespoons sake or dry sherry
● 2 teaspoons dark sesame oil
● 1 teaspoon Sriracha (Asian hot chile sauce)
● 1/8 teaspoon freshly ground black pepper
● Cooking spray
Directions:
● Preheat broiler. [or Foreman Grill]
● Pierce steak gently on both sides.
● Combine steak & next 6 ingredients (through pepper) in a shallow dish; turn to coat.
● Marinate at room temperature 20 minutes, turning occasionally.
● Remove steak from marinade, reserving marinade.
● Place steak on a broiler pan coated with cooking spray.
● Pour marinade into a small skillet; bring to a boil, stirring well.
● Cook over medium-high heat 3 minutes or until thick and syrupy.
● Brush steak with half of glaze; broil 5 minutes.
● Turn steak over, and brush with remaining glaze.
● Broil 5 minutes or until desired degree of doneness.
● Place steak on a cutting board; let stand 5 minutes.
● Cut steak diagonally across grain into thin slices.
Kitchen Notes: Maple syrup has a vanilla-caramel flavor; do not substitute pancake syrup.
Nutritional Information:
Calories: 232
Fat: 9.1g (sat 3.2g,mono 3.6g,poly 1.2g)
Protein: 23.4g
Carbohydrate: 11.9g
Fiber: 0.2g
Cholesterol: 45mg
Iron: 2mg
Sodium: 580mg
Calcium: 25mg
Laraine Perri, Cooking Light, MARCH 2010
This recipe can be found on the web at: http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1963964 -
Gluten
Free Tip... Simply purchase ingredients that are gluten-free to make this
tasty dish safe!
