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Nutrition and Fitness

Asian Steak

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Note: This recipe is especially for kids on a gluten-free diet, who must avoid foods that contain gluten, a type of protein found in many foods.

This gluten-free dish is a great source of iron and protein. The longer you marinate the steak, the better it tastes.

Prep time: 45 minutes

Ingredients:

  • 1¼ lb. lean flank steak, fat trimmed
  • 5 garlic cloves, minced
  • 2 tbsp. ginger root, chopped
  • 1/3 c. vinegar
  • 2 tbsp. wheat-free soy sauce, light
  • ½ c. onions, chopped and divided
  • 3 c. watercress, cleaned and trimmed
  • 1 medium carrot, grated
  • ¼ c. water
  • red pepper flakes (optional)

Directions:

  1. Place flank steak in a shallow glass dish.
  2. Combine garlic, ginger, vinegar, soy sauce, red pepper (optional), and ¼ cup onions in a food processor. Blend until smooth.
  3. Pour half the marinade over the steak. Turn steak to coat both sides. Cover and refrigerate for at least 30 minutes. Store the remaining marinade in the refrigerator.
  4. Grill the steak on each side for 5 to 7 minutes for medium rare (145ºF on a meat thermometer).
  5. Place remaining marinade into a small saucepan and add ¼ cup water.
  6. Simmer over low heat and cook for 3 to 4 minutes.
  7. In a large bowl, toss watercress, remaining onions, and carrots with warm marinade.
  8. Slice steak into thin strips and serve steak slices on salad.

Serves: 5

Serving size: approximately 3.5 oz. steak and 1/5 of salad

Nutritional analysis (per serving):
219 calories
26 g protein
10 g fat
4 g sat. fat
6 g carbohydrate
1 g fiber
67 mg cholesterol
315 mg sodium
46 mg calcium
2.1 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you don't have watercress, try fresh spinach. Serve with rice.

Reviewed by: Allison Brinkley, RD, LD/N
Date reviewed: July 2012

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

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