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Wednesday, September 16, 2009

Ginger Soy Flank Steak

Recommended by Chalene Johnson

* 2 Tbsp. fresh ginger, minced
* 1 Tbsp. garlic, minced
* 1 Tbsp. red chili flakes
* Lime juice from one lime
* 1 Tbsp. brown sugar (or Splenda brown sugar alternative)
* 4 Tbsp. low sodium soy sauce
* 1 Tbsp.
* 1 (1-1/2 pound) flank steak or tenderized round steak

Beef isn't the best, but it's not necessarily bad either. In moderation, it can be a great source of protein. This steak has loads of extra flavor, without much fat and just a little sugar added. So splurge on some steak once in a while. Just make sure to keep your portion size small, and add some vegetables and brown rice on the side.

In a small bowl, combine ginger, garlic, chili flakes, lime juice, brown sugar, soy sauce, and sesame seed oil. Pour mixture over steak and let marinate for 1 hour. Either grill, broil, or pan fry steak over high heat to medium rare or until the internal temperature reaches desired temperature on your meat thermometer (see below). NOTE: This steak is best cooked rare to medium rare.

Rare – 120°F

Medium Rare – 125°F

Medium – 130°F

Remove from heat and let steak rest 5 minutes before slicing. With a sharp knife, slice steak thinly against (diagonal) the grain. Place on a platter or individual dinner plates. Makes 6 servings.

Preparation Time: 1 hour 10 minutes
Nutritional Information: (per serving)

Calories: 254
Protein: 33 g
Fiber: 0 g
Carbs: 5 g
Fat Total: 11 g
Saturated Fat: 4 g

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