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Sesame Steak

Makes 4 servings

Flank steak is a popular cut of beef because it is versatile and extremely flavorful. In this recipe, the steak is marinated in a soy, garlic, ginger and honey sauce. The result is both tender and packed with flavor. Serve with stir-fired vegetables or salad and garlic bread.

 
1/4 cup light soy sauce 50 mL
1 clove garlic, minced 1
1 small onion, finely chopped 1
1 tbsp liquid honey 15 mL
1 tbsp sesame seeds 15 mL
1 tsp grated ginger root 5 mL
1 tsp black pepper 5 mL
1 lb flank steak 500 g
  1. In a shallow nonaluminum pan, mix together soy sauce, garlic, onion, honey, sesame seeds, ginger and pepper. Add steak, turning to coat. Cover and marinate in refrigerator for at least 4 to 6 hours or preferably overnight.
  2. Preheat barbecue or broiler ; place steak on greased grill or under broiler; cook for 4 to 5 minutes per side for medium-rare. Slice across the grain to serve.

© Cook Great Food. Dietitians of Canada. 2001. Published by Robert Rose Inc.

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Tips

Marinating meat adds flavor while it tenderizes. For convenience, marinate meat in a resealable plastic freezer bag.

Dietitian's Message

Flank steak is a lean cut of meat that can be quite elegant when grilled and cut across the grain. Serve this delicious steak with rice and stir-fried vegetables or Sautéed Spinach with Pine Nuts. Finish the meal with Peach Cobbler.

Nutrients per serving

Calories 170
Fat 6.7 g
Saturated Fat 2.9 g
Sodium 148 mg
Protein 24 g
Carbohydrate 2 g
Fiber 0 g

Very High in: niacin, vitamin B12, zinc

High in: Iron

Source of: thiamine, riboflavin, vitamin B6, pantothenic acid, magnesium

Copyright © Dietitians of Canada 2012. All rights reserved.