Asian-Marinated Flank Steak

I saw this in my Cooking Light magazine (March 2009)  and knew I had to give it a try.  To make life easier, I “accessorized” my dinner by stopping off at my local Chinese takeout for shrimp fried rice, green beans and peapods.

Asian Marinated Flank Steak

  • 3 tablespoons your favorite stir fry sauce
  • 2 tablespoons water
  • 2 tablespoons rice vinegar
  • 1 tablespoon soy sauce
  • 2 teaspoons fresh grated ginger
  • 1 teaspoon sesame oil
  • 1/8 tsp. crushed red pepper
  • 2 garlic cloves, minced
  • 1 pound flank steak (trimmed of visible fat)

Put all ingredients in a ziploc bag and marinate for 10 to 24 hours.  (I put mine in the fridge this morning).  Flank steak needs to marinate because it is a tough meat, and it doesn’t take long to cook.  Only 4 minutes a side on a hot grill, and I let it rest for 5 minutes before cutting it across the grain.

perfect medium rare!

perfect medium rare!

My plate: 3 ounces steak, 3 ounces green beans, 3 ounces shrimp fried rice and 3 ounces carrots/peapods

My plate: 3 ounces steak, 3 ounces green beans, 3 ounces shrimp fried rice and 3 ounces carrots/peapods

Dinner comes in at 442 calories, 12 fat and 48 carbs.

Stats for the Day

  • 1467 caloires
  • 51 fat
  • 161 carbs
  • 90 protein
  • 13 fiber
  • 31% calories from fat, 25% protein and 44% from carbs
  • Day 8 of 30 Shred – 20 minutes
  • 10 minutes elliptical
  • 30 minute walk with Ed after dinner

Off to catch up on American Idol and watch the Sox game with Tony!   I have Friday off of work (Good Friday) so tomorrow is my Friday!!  See you in the morning!

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