ORIENTAL FLANK STEAK WITH ASPARAGUS AND WILD RICE PILAF
This low calorie peppery steak dinner (Cooking light, January 1999) is a delicious meal for the whole family. Prep time includes minimum marinating time.
Provided by ellie_
Categories One Dish Meal
Time 1h20m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Snap off tough ends of asparagus.
- Cook asparagus in boiling water for 2 minutes or until crisp-tender.
- Drain well and chill.
- Combine soy sauce and next 4 ingredients (soy sauce through garlic), reserving 1/3 cup soy sauce mixture.
- Set aside.
- Place remaining soy sauce mixture, asparagus, and steak in a zip-top plastic bag; seal.
- Marinate in regrigerature 1 hour, turning occasionally.
- Remove asparagus and steak from bag, and discard mixture.
- Place a grill pan (10-inch heavy non-stick skillet) over medium-high heat.
- Add asparagus and steak and cook steak 3 minutes on each side or until desired degree of doneness, turning asparagus as needed.
- Place steak on a platter, and cover with foil.
- Let stand for 5 minutes.
- Cut steak diagonally across grain into thin slices.
- Combine 1/3 cup reserved soy sauce mixture, spinach, rice, celery, oil, and onions, toss to coat.
- Divide asparagus, steak, and wild-rice pilaf evenly among 4 plates.
ORIENTAL FLANK STEAK WITH ASPARAGUS AND WILD-RICE PILAF
Categories Beef
Number Of Ingredients 13
Steps:
- Preparation Snap off tough ends of asparagus. Cook asparagus in boiling water for 2 minutes or until crisp-tender. Drain well, and chill. Combine soy sauce and next 4 ingredients (soy sauce through garlic), reserving 1/3 cup soy sauce mixture. Set aside. Place remaining soy sauce mixture, asparagus, and steak in a zip-top plastic bag; seal. Marinate in refrigerator 1 hour, turning occasionally. Remove asparagus and steak from bag, and discard marinade. Place a grill pan over medium-high heat until hot. Add asparagus and steak, and cook steak 3 minutes on each side or until desired degree of doneness, turning asparagus as needed. Place steak on a platter, and cover with foil. Let stand for 5 minutes. Cut steak diagonally across grain into thin slices. Combine 1/3 cup reserved soy sauce mixture, spinach, rice, celery, oil, and onions; toss to coat. Divide asparagus, steak, and wild-rice pilaf evenly among 4 plates. Nutritional Information Calories: 362 (39% from fat) Fat: 15.5g (sat 5.9g,mono 6.3g,poly 1.6g) Protein: 28.9g Carbohydrate: 26.7g Fiber: 5.5g Cholesterol: 60mg Iron: 5mg Sodium: 427mg Calcium: 97mg
RICE PILAF
Make the side dish extra special with this rice dish. It is better then any store bought package mix.-Barianne Wilson, Falfurrias, Texas
Provided by Taste of Home
Categories Side Dishes
Time 25m
Yield 4 servings.
Number Of Ingredients 4
Steps:
- Combine broth, parsley and butter in a saucepan; bring to boil. Stir in rice; cover. Reduce heat; simmer 20 minutes.
Nutrition Facts : Calories 229 calories, Fat 6g fat (4g saturated fat), Cholesterol 15mg cholesterol, Sodium 642mg sodium, Carbohydrate 38g carbohydrate (1g sugars, Fiber 1g fiber), Protein 5g protein.
ASIAN FLANK STEAK
Grilled red peppers are a perfect complement to this tender meat.
Provided by Allrecipes Member
Yield 6
Number Of Ingredients 11
Steps:
- SCORE steak diagonally across grain at 3/4-inch intervals.
- COMBINE oil and next 7 ingredients in a shallow dish or heavy-duty zip-top plastic bag; add steak. Cover or seal, and chill 8 hours, turning occasionally.
- REMOVE steak from marinade, reserving marinade.
- GRILL steak, covered with grill lid, over high heat (400 to 500 degrees) about 6 minutes on each side or until desired degree of doneness.
- BRING reserved marinade to a boil in a saucepan, and boil at least 1 minute or until reduced by one-third.
- STIR together cornstarch and 3 tablespoons water until smooth. Add to marinade; bring to a boil over medium heat, stirring constantly. Boil, stirring constantly, 1 minute; remove from heat. Spoon over steak.
Nutrition Facts : Calories 277.8 calories, Carbohydrate 10.9 g, Cholesterol 38.3 mg, Fat 16.9 g, Fiber 0.2 g, Protein 20.5 g, SaturatedFat 4.6 g, Sodium 502.6 mg, Sugar 9.7 g
GRILLED ASIAN FLANK STEAK
Pinot Noir from Oregon's Willamette Valley goes great with this fruity grilled, tender sweet and spicy steak. Wrap it in a tortilla or over rice.
Provided by Rita1652
Categories Lunch/Snacks
Time 35m
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- Combine all marinade ingredients in a storage zip lock bag. Mix well.
- Add flank steak and refrigerate for 3 to 6 hours, turning occasionally to distribute marinade.
- Remove flank steak from the marinade. Reserve marinade. Place steak in center of cooking grate and grill for 12 to 16 minutes, or until desired doneness, turning once halfway through grilling time. Occasionally brush lightly with remaining marinade while grilling. Remove steak when done and hold in a warm place for 5 to 7 minutes. Slice thinly on the bias for serving.
- Meanwhile, bring remaining marinade to a boil and simmer for 5 minutes. Pour over steak.
ASPARAGUS CASHEW RICE PILAF
This is an adaptation of an old Armenian recipe, and this variation is so delicious I can't stop eating it. It's a great way to stretch expensive seasonal asparagus and pricey cashews. It's great as a side dish or as a vegetarian entree.
Provided by SABRINATEE
Categories Rice Pilaf
Time 50m
Yield 8
Number Of Ingredients 9
Steps:
- Melt butter in a medium saucepan over medium-low heat. Increase heat to medium, and stir in spaghetti, cooking until coated with the melted butter and lightly browned.
- Stir onion and garlic into the saucepan, and cook about 2 minutes, until tender. Stir in jasmine rice, and cook about 5 minutes. Pour in vegetable broth. Season mixture with salt and pepper. Bring the mixture to a boil, cover, and cook 20 minutes, until rice is tender and liquid has been absorbed.
- Place asparagus in a separate medium saucepan with enough water to cover. Bring to a boil, and cook until tender but firm.
- Mix asparagus and cashew halves into the rice mixture, and serve warm.
Nutrition Facts : Calories 249 calories, Carbohydrate 35.1 g, Cholesterol 15.3 mg, Fat 10 g, Fiber 1.8 g, Protein 5.3 g, SaturatedFat 4.5 g, Sodium 172.8 mg, Sugar 2.2 g
CONTEST-WINNING GRILLED ASIAN FLANK STEAK
This recipe is a tender, lighter variation of the marinated ginger-sake flank steak my mother used to make. It has a wonderful flavor and aroma. - Shawn Solley, Morgantown, West Virginia.
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 6 servings.
Number Of Ingredients 11
Steps:
- In a shallow dish, combine the first 7 ingredients; add steak and turn to coat. Cover and refrigerate overnight. , Drain and discard marinade. Grill steak, covered, over medium heat for 6-7 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°). Let stand for 5 minutes., Thinly slice steak across the grain. Drizzle with hoisin sauce; garnish with onions. Sprinkle with sesame seeds if desired.
Nutrition Facts : Calories 193 calories, Fat 9g fat (4g saturated fat), Cholesterol 54mg cholesterol, Sodium 241mg sodium, Carbohydrate 5g carbohydrate (3g sugars, Fiber 0 fiber), Protein 22g protein. Diabetic Exchange
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- Snap off tough ends of asparagus. Cook asparagus in boiling water for 2 minutes or until crisp-tender. Drain well, and chill.
- Combine soy sauce and next 4 ingredients (soy sauce through garlic), reserving 1/3 cup soy sauce mixture. Set aside. Place remaining soy sauce mixture, asparagus, and steak in a zip-top plastic bag; seal. Marinate in refrigerator 1 hour, turning occasionally.
- Remove asparagus and steak from bag, and discard marinade. Place a grill pan over medium-high heat until hot. Add asparagus and steak, and cook steak 3 minutes on each side or until desired degree of doneness, turning asparagus as needed. Place steak on a platter, and cover with foil. Let stand for 5 minutes. Cut steak diagonally across grain into thin slices.
- Combine 1/3 cup reserved soy sauce mixture, spinach, rice, celery, oil, and onions; toss to coat. Divide asparagus, steak, and wild-rice pilaf evenly among 4 plates.
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