๐ฅฉ๐ถ๏ธ Asian Flank Steak Marinade ๐ฅข๐ด
What is it?
The Asian Flank Steak Marinade is a flavorful and aromatic mixture used to marinate flank steak before grilling, broiling, or pan-searing. It infuses the meat with a combination of sweet, savory, and tangy Asian flavors, resulting in a tender and delicious dish.
History:
The origins of this specific marinade are not well-documented, but Asian cuisine is known for its diverse range of marinades, each with its unique blend of ingredients. Marinating meat in Asian cultures has a rich history dating back centuries, and it is an integral part of their culinary tradition.
Components:
- Soy Sauce: Provides a salty base and imparts rich umami flavor.
- Sesame Oil: Adds a nutty, aromatic element to the marinade.
- Ginger: Offers a fresh, spicy, and slightly sweet kick.
- Garlic: Adds a savory depth of flavor and aroma.
- Honey or Brown Sugar: Balances the saltiness with sweetness.
- Rice Vinegar: Provides a subtle tanginess.
- Red Pepper Flakes (optional): Adds heat if you like a bit of spice.
- Green Onions or Scallions: For a mild oniony flavor and a pop of color.
Steps to Prepare:
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Gather Your Ingredients: Assemble soy sauce, sesame oil, grated ginger, minced garlic, honey or brown sugar, rice vinegar, and optional red pepper flakes.
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Mix the Marinade: In a bowl, combine 1/3 cup soy sauce, 2 tablespoons sesame oil, 2 tablespoons grated ginger, 3-4 cloves of minced garlic, 2 tablespoons honey or brown sugar, 2 tablespoons rice vinegar, and red pepper flakes (adjust to taste).
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Prepare the Steak: Place the flank steak in a resealable plastic bag or shallow dish.
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Marinate the Steak: Pour the marinade over the steak. Seal the bag or cover the dish with plastic wrap. Make sure the steak is coated on both sides. Refrigerate for at least 30 minutes, or for a deeper flavor, marinate for up to 24 hours.
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Grill or Cook: Preheat your grill or a pan over medium-high heat. Grill the marinated steak for 5-7 minutes per side for medium-rare, or adjust cooking time to your desired doneness. You can also broil it in the oven.
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Rest and Slice: Let the cooked steak rest for a few minutes before slicing it thinly against the grain.
Time Needed:
- Preparation: About 10 minutes.
- Marinating: At least 30 minutes to 24 hours (marinating time can vary based on your preference).
- Cooking: 10-14 minutes, depending on the thickness of the steak and desired doneness.
- Total Time: Approximately 50 minutes to 25 hours.
Enjoy your mouthwatering Asian Flank Steak! ๐ฝ๏ธ๐ฅฉ๐
Sure, here are the nutrition facts and some health information for the Asian Flank Steak prepared with the marinade:
Nutrition Facts (per 3-ounce cooked serving):
- Calories: Approximately 200-220 calories (varies with cooking method and thickness of the steak)
- Protein: Approximately 25-30 grams
- Total Fat: Approximately 10-12 grams
- Saturated Fat: About 3-4 grams
- Carbohydrates: Minimal, approximately 3-4 grams
- Dietary Fiber: Negligible
- Sugars: Around 2-3 grams
- Sodium: Approximately 600-800 milligrams (varies based on soy sauce and salt content)
Health Information:
- Protein: Flank steak is a good source of high-quality protein, which is essential for muscle growth and repair.
- Fat: While it contains some saturated fat, it also provides monounsaturated and polyunsaturated fats, which can be part of a healthy diet when consumed in moderation.
- Sodium: The soy sauce in the marinade contributes to the sodium content. Be mindful of your sodium intake, especially if you have high blood pressure or are watching your salt intake.
- Iron: Beef, including flank steak, is a source of heme iron, which is well-absorbed by the body and important for preventing anemia.
- Vitamins and Minerals: Flank steak is a good source of B vitamins, particularly B12 and B6, and provides essential minerals like zinc and selenium.
- Portion Control: Stick to recommended portion sizes to avoid excessive calorie and fat intake.
- Marinade Ingredients: The ginger and garlic in the marinade may have potential health benefits. Ginger is known for its anti-inflammatory properties, while garlic is believed to have various health benefits, including potential cardiovascular benefits.
Remember that the actual nutritional content can vary based on factors such as the size of the steak, the amount of marinade absorbed, and cooking methods. Adjusting the marinade ingredients or using leaner cuts of meat can also make the dish healthier. Enjoy this dish as part of a balanced diet for a delicious and satisfying meal. ๐ฅฉ๐ฝ๏ธ๐ฅฆ
