By keeping the meat serving to a sensible three-ounce cooked portion and using the low-fat but flavorful flank cut, this entrée limits saturated fat while offering plenty of iron and protein. Prepare steamed rice and sautéed baby bok choy while the meat marinates.
Yield:
4 servings (serving size: 3 ounces steak and about 1/4 cup sauce)
Nutritional Information
Calories
212
Caloriesfromfat
38 %
Fat
9 g
Satfat
2.9 g
Monofat
3.7 g
Polyfat
1.4 g
Protein
25.8 g
Carbohydrate
6.4 g
Fiber
0.7 g
Cholesterol
37 mg
Iron
2 mg
Sodium
549 mg
Calcium
29 mg
Ingredients
1/3 cup
chopped green onions
1/3 cup
low-sodium soy sauce
1 tablespoon
brown sugar
1 tablespoon
minced peeled fresh ginger
1 tablespoon
fresh lime juice
2 teaspoons
sesame oil
1 teaspoon
crushed red pepper
2
garlic cloves, minced
1
(1-pound) flank steak, trimmed and cut diagonally into thin slices
1/2 cup
water
1 tablespoon
crunchy peanut butter
1 teaspoon
cornstarch
Preparation
1. Combine first 8 ingredients in a small bowl, stirring with a whisk. Place steak and 1/4 cup onion mixture in a large zip-top plastic bag; seal. Marinate in refrigerator at least 2 hours or overnight, turning bag occasionally.
2. Combine remaining 1/4 cup marinade, 1/2 cup water, peanut butter, and cornstarch in a small saucepan. Bring to a simmer; cook 1 minute, stirring frequently. Remove from heat; keep warm.
3. Remove steak from bag, discarding marinade. Heat a large nonstick skillet over medium-high heat. Add beef to pan; cook 2 minutes on each side or until desired degree of doneness. Serve with sauce.
Note:
April 2008
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