Glazed Flank Steak:
1 beef flank steak (approx. 1 ½ to 2 pounds)
Marinade:
1 cup prepared teriyaki marinade
½ cup chopped onion
1/3 cup honey
1/3 cup fresh orange juice
1 tablespoon chopped fresh rosemary
1 tablespoon dark sesame oil
1 clove garlic, crushed
Pepper
In a medium shallow dish, combine marinade ingredients, adding pepper as desired. Whisk until blended. Remove and reserve ¾ cup for basting. With a sharp knife, lightly score both sides of the beef steak in a crisscross pattern. Place steak in remaining marinade in dish, turning to coat. Cover and marinate in refrigerate for 30 minutes, turning once. Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 17 to 21 minutes for medium-rare to medium doneness, basting occasionally with reserved ¾ cup marinade and turning once. Place remaining basting marinade in small saucepan; bring to a boil. Meanwhile, carve steak diagonally across the grain into thin slices; arrange on platter. Spoon hot marinade over beef, as desired. *To broil in oven: Place steak on rack in broiler pan so surface of meat is 2 to 3 inches from heat. Broil 13 to 18 minutes, basting occasionally with reserved ¾ cup marinade and turning once.
Wednesday, September 1, 2010
THAI STIR-FRIED BEEF WITH MINT
THAI STIR-FRIED BEEF WITH MINT
1 lb Flank steak
2-4 Serrano chillies
- finely chopped
1/4 c Finely chopped garlic
1/2 c Finely chopped yellow onion
1/8 c Vegetable oil -- PLUS:
2 tb Vegetable oil
3 tb Fish sauce
1 tb Granulated sugar
1/2 c Water (more if needed)
1/2 c Mint or basil leaves
- (loosely packed)
Green lettuce leaves
1. Slice the beef across the grain into strips 1/4 inch thick and 2 to 3 inches long. Set aside.
2. Pound or grind the chilies, garlic, and onion to a coarse paste in a mortar or blender. If you use a blender you may need to add the oil to aid in grinding.
3. Heat a wok, add the oil, and swirl it over the surface of the pan. (Do not add more oil if you have ground the chilies, onion, and garlic in oil.) Add the paste from Step 2 and stir-fry until it is light golden.
4. Add the beef and stir-fry until it is a uniform tan color, but do not overcook it.
5. Add the fish sauce, sugar, water, and mint (or basil) leaves. More water may be added if the sauce is too dry. There should be about 1/2 to 3/4 cup sauce, depending on how much water you added.
Ahead of time note: The dish may be prepared a day in advance to this point. To do so, proceed through Step 5, omitting the mint or basil leaves. When you are ready to serve, heat the mixture and add the leaves. If the meat has absorbed the liquid, add just enough warm water to bring it back to the original consistency.
6. Arrange a single layer of lettuce leaves in a serving bowl and put the beef mixture over them. Serve the beef immediately or keep it warm while preparing other dishes.
7. Serve with rice.
1 lb Flank steak
2-4 Serrano chillies
- finely chopped
1/4 c Finely chopped garlic
1/2 c Finely chopped yellow onion
1/8 c Vegetable oil -- PLUS:
2 tb Vegetable oil
3 tb Fish sauce
1 tb Granulated sugar
1/2 c Water (more if needed)
1/2 c Mint or basil leaves
- (loosely packed)
Green lettuce leaves
1. Slice the beef across the grain into strips 1/4 inch thick and 2 to 3 inches long. Set aside.
2. Pound or grind the chilies, garlic, and onion to a coarse paste in a mortar or blender. If you use a blender you may need to add the oil to aid in grinding.
3. Heat a wok, add the oil, and swirl it over the surface of the pan. (Do not add more oil if you have ground the chilies, onion, and garlic in oil.) Add the paste from Step 2 and stir-fry until it is light golden.
4. Add the beef and stir-fry until it is a uniform tan color, but do not overcook it.
5. Add the fish sauce, sugar, water, and mint (or basil) leaves. More water may be added if the sauce is too dry. There should be about 1/2 to 3/4 cup sauce, depending on how much water you added.
Ahead of time note: The dish may be prepared a day in advance to this point. To do so, proceed through Step 5, omitting the mint or basil leaves. When you are ready to serve, heat the mixture and add the leaves. If the meat has absorbed the liquid, add just enough warm water to bring it back to the original consistency.
6. Arrange a single layer of lettuce leaves in a serving bowl and put the beef mixture over them. Serve the beef immediately or keep it warm while preparing other dishes.
7. Serve with rice.
Beef Satay Skewers:
1 ½ pound boneless beef sirloin steak, cut 1 ½ inches thick
5 to 6 green onions, bottoms only, cut into 1 inch pieces
Marinade:
½ cup country Dijon-style mustard
½ cup soy sauce
¼ cup honey
2 tablespoons fresh lime juice
4 teaspoons bottled minced or fresh crushed garlic
1 tablespoon ground red pepper
In a large shallow bowl, combine marinade ingredients; whisk until blended. Remove and reserve ½ cup for basting. Trim fat from beef steak; cut into 1 ½ inch cubes. Add beef to remaining marinade in bowl; toss to coat. Cover and refrigerate for 20 minutes. Remove beef from marinade; discard marinade. Alternately thread an equal amount of beef and green onion pieces onto each of four 12-inch skewers. Place skewers on grid over medium, ash-covered coals. Grill, uncovered 10 to 12 minutes for medium rare to medium done-ness, basting frequently with reserved ½ cup marinade and turning occasionally. Serve immediately. Makes 4 serving. *To broil in oven: Place skewers on rack in broiler pan so surface of meat is 3 to 4 inches from heat. Broil 14 to 16 minutes, basting with reserved ½ cup marinade and turning occasionally.
Quick, easy, delicious. Shouldn't cost more than 10$ to make a good amount of them.
1 ½ pound boneless beef sirloin steak, cut 1 ½ inches thick
5 to 6 green onions, bottoms only, cut into 1 inch pieces
Marinade:
½ cup country Dijon-style mustard
½ cup soy sauce
¼ cup honey
2 tablespoons fresh lime juice
4 teaspoons bottled minced or fresh crushed garlic
1 tablespoon ground red pepper
In a large shallow bowl, combine marinade ingredients; whisk until blended. Remove and reserve ½ cup for basting. Trim fat from beef steak; cut into 1 ½ inch cubes. Add beef to remaining marinade in bowl; toss to coat. Cover and refrigerate for 20 minutes. Remove beef from marinade; discard marinade. Alternately thread an equal amount of beef and green onion pieces onto each of four 12-inch skewers. Place skewers on grid over medium, ash-covered coals. Grill, uncovered 10 to 12 minutes for medium rare to medium done-ness, basting frequently with reserved ½ cup marinade and turning occasionally. Serve immediately. Makes 4 serving. *To broil in oven: Place skewers on rack in broiler pan so surface of meat is 3 to 4 inches from heat. Broil 14 to 16 minutes, basting with reserved ½ cup marinade and turning occasionally.
Quick, easy, delicious. Shouldn't cost more than 10$ to make a good amount of them.
Asian Dumplings in Ginger Broth
Asian Dumplings in Ginger Broth:
½ bunch cilantro
4 and 1/2-ounce cans chicken broth
2 tablespoons minced ginger
8 ounces ground turkey
2 tablespoons teriyaki sauce
20 wonton wrappers
Remove leaves from cilantro and chop them to yield 3 tablespoons; reserve stems. Combine broth, cilantro stems, and 1 tablespoon of the minced ginger in a Dutch oven and simmer 10 minutes; strain and reserve broth. Meanwhile, combine turkey, teriyaki sauce, chopped cilantro leaves, remaining 1 tablespoon of the minced ginger, ¼ teaspoon salt, and ¼ teaspoon ground black pepper in a large bowl. Place one heaping teaspoon of the turkey mixture on each wonton wrapper. Moisten edges with water, fold one edge over to form a triangle, and pinch edges together to form a seal. Bring broth to a simmer in a Dutch oven and drop dumplings in, a few at a time. Simmer until dumplings float, about 5 minutes. Remove dumplings from broth and divide evenly among 4 serving bowls. Ladle 1 cup of broth into each bowl. Garnish with whole cilantro leaves. Makes 4 servings.
This recipe is great if you enjoy fine Asian cuisine. It's fairly cheap and simple to make and is good for those who are on a tight budget! All the ingredients shouldn't cost more than 8$ all together, and I'm sure you'll have extras to make something else, or this again for another time!
I don't have the exact calorie information, but broths/soups in general are very good to have when cutting back, they're filling and usually contain a small amount of calories as it's mostly water-based liquids. It has ground turkey which is a great source of protein and has good amount of carbs for energy!
½ bunch cilantro
4 and 1/2-ounce cans chicken broth
2 tablespoons minced ginger
8 ounces ground turkey
2 tablespoons teriyaki sauce
20 wonton wrappers
Remove leaves from cilantro and chop them to yield 3 tablespoons; reserve stems. Combine broth, cilantro stems, and 1 tablespoon of the minced ginger in a Dutch oven and simmer 10 minutes; strain and reserve broth. Meanwhile, combine turkey, teriyaki sauce, chopped cilantro leaves, remaining 1 tablespoon of the minced ginger, ¼ teaspoon salt, and ¼ teaspoon ground black pepper in a large bowl. Place one heaping teaspoon of the turkey mixture on each wonton wrapper. Moisten edges with water, fold one edge over to form a triangle, and pinch edges together to form a seal. Bring broth to a simmer in a Dutch oven and drop dumplings in, a few at a time. Simmer until dumplings float, about 5 minutes. Remove dumplings from broth and divide evenly among 4 serving bowls. Ladle 1 cup of broth into each bowl. Garnish with whole cilantro leaves. Makes 4 servings.
This recipe is great if you enjoy fine Asian cuisine. It's fairly cheap and simple to make and is good for those who are on a tight budget! All the ingredients shouldn't cost more than 8$ all together, and I'm sure you'll have extras to make something else, or this again for another time!
I don't have the exact calorie information, but broths/soups in general are very good to have when cutting back, they're filling and usually contain a small amount of calories as it's mostly water-based liquids. It has ground turkey which is a great source of protein and has good amount of carbs for energy!
To start off
A little explanation is due. This blog will be for posting workout guides, healthy recipe's (some with picture steps) and for sharing tips. I will start off soon (Once I finish some editing of my current pages).
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