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Grilled Flank Steak With Broccoli Stir-Fry

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Grilled Flank Steak With Broccoli Stir-Fry Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
507
Calories from Fat
153
% Daily Value
Total Fat
17g
26%
Saturated Fat
6g
30%
Trans Fat
0g
Cholesterol
66mg
22%
Sodium
547mg
23%
Total Carbohydrates
53g
18%
Dietary Fiber
6g
24%
Sugars
8g
Protein
33g
Calcium
51mg
5%

Number of servings: 4

Calories per serving: 507

Preparation time: 35 min

Total time: 70 min

Ingredients

4 tbsp reduced-sodium soy sauce, divided

1 tbsp white cooking wine

2 tsp brown sugar, divided

4 tsp grated fresh ginger, divided

1 tsp toasted sesame oil

34 cup water, divided

2 green onions, minced

1 12 lb flank steak

2 tsp cornstarch

Nonstick cooking spray

2 tsp canola oil

1 cup sliced onion

1 cup sliced red bell pepper

2 cups sliced mushrooms

4 cups broccoli florets, cut in half

1 cup brown rice cooked according to directions without salt or fat

Directions

1. In a shallow dish, combine 3 tbsp soy sauce, wine, 1 tsp brown sugar, 2 tsp ginger, sesame oil, 14 cup water, and minced onions.

2. Add flank steak and marinate for 45 minutes, turning occasionally.

3. In a small bowl, combine remaining 1 tbsp soy sauce, 1 tsp brown sugar, 2 tsp ginger, 14 cup water, and cornstarch. Set aside.

4. Grill or broil flank steak on each side as desired, turning once. Brush steak with marinade while cooking.

5. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add canola oil. When oil is hot, add sliced onion and bell pepper. Stir-fry 1 to 2 minutes.

6. Add mushrooms and stir-fry 2 minutes.

7. Add broccoli florets and remaining 14 cup water. Cover and cook 2 to 3 minutes or until broccoli is tender.

8. Add prepared soy sauce mixture and stir 1 minute until thickened.

9. Slice flank steak in thin slices, cut along the diagonal. Serve with vegetables and hot brown rice.

Makes 4 servings.

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