🥩🍽️ Asian Marinated Flank Steak: A Tasty Journey 🥢🍯
📜 History:
Asian Marinated Flank Steak is a delicious fusion of flavors that combines the succulent tenderness of flank steak with the bold and vibrant tastes of Asian cuisine. While the specific history of this dish might not be well-documented, it reflects the culinary crossroads where East meets West. It draws inspiration from the rich traditions of Asian marinades and grilling techniques.
🧾 Components:
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Flank Steak: This is the star of the show. Flank steak is a lean, flavorful cut of beef known for its robust texture. It’s perfect for marinating because it readily absorbs flavors.
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Marinade: The marinade typically includes a mix of Asian ingredients like soy sauce, ginger, garlic, sesame oil, and often sweet elements like honey or brown sugar. These ingredients infuse the steak with a perfect blend of savory and sweet flavors.
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Sides: You can serve Asian Marinated Flank Steak with a variety of sides such as steamed rice, stir-fried vegetables, or even a refreshing Asian-inspired salad.
👩🍳 Preparation:
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Marinate: Start by preparing the marinade. In a bowl, mix soy sauce, minced ginger, minced garlic, sesame oil, honey, and any other desired seasonings. Place the flank steak in a zip-top bag or shallow dish and pour the marinade over it. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or ideally 2-4 hours. The longer you marinate, the more flavorful your steak will be.
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Preheat: Preheat your grill to medium-high heat or prepare a grill pan on your stovetop. Make sure it’s well-oiled to prevent sticking.
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Grill: Remove the steak from the marinade, allowing any excess to drip off. Grill the steak for about 4-5 minutes on each side for medium-rare, adjusting the time according to your preferred doneness. Use a meat thermometer for precision (135°F/57°C for medium-rare).
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Rest: Once done, transfer the steak to a cutting board, cover it loosely with foil, and let it rest for 5-10 minutes. This allows the juices to redistribute and keeps the steak tender.
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Slice: After resting, slice the steak against the grain into thin strips. This ensures maximum tenderness.
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Serve: Plate your sliced Asian Marinated Flank Steak alongside your chosen sides. Garnish with sesame seeds, green onions, or a drizzle of extra marinade for extra flavor.
⏱️ Time Needed:
- Preparation time: 10 minutes (for the marinade)
- Marinating time: 30 minutes to 4 hours
- Cooking time: 10-12 minutes
- Resting time: 5-10 minutes
In total, you can prepare this delightful dish in approximately 1.5 to 5 hours, depending on your marinating duration. It’s worth the wait, though, as the flavors intensify during marination, resulting in a delicious and tender Asian-inspired steak that’s sure to satisfy your taste buds. Enjoy! 🍽️👌
🍽️ Nutrition Facts and Health Information for Asian Marinated Flank Steak 🥩🥢
Here are the nutrition facts and some health information for Asian Marinated Flank Steak:
🔸 Nutrition (per 3-ounce cooked portion):
- Calories: Approximately 180-210 kcal
- Protein: About 25-30 grams
- Fat: 7-10 grams
- Saturated Fat: 2-3 grams
- Carbohydrates: 2-4 grams
- Fiber: Minimal
- Sugars: 1-2 grams
- Cholesterol: About 45-65 mg
- Sodium: Around 400-600 mg
🔸 Health Information:
- Protein: Flank steak is a great source of high-quality protein, which is essential for muscle development and overall body function.
- Fat: It contains moderate amounts of fat, including some saturated fat. However, when consumed in moderation, lean cuts like flank steak can be part of a healthy diet.
- Carbohydrates: The carbohydrate content is low, making it a suitable option for low-carb diets.
- Cholesterol: Flank steak contains cholesterol, but it’s not excessively high. It’s important to monitor cholesterol intake if you have specific dietary restrictions.
- Sodium: The sodium content is moderate. If you’re watching your sodium intake, consider using low-sodium soy sauce or adjusting the marinade to reduce saltiness.
🌟 Key Nutritional Benefits:
- Protein: Supports muscle growth and repair.
- Iron: Beef is a source of heme iron, which is more easily absorbed by the body and helps prevent anemia.
- Vitamins: Contains various B vitamins, including B12 and niacin, which are essential for metabolism.
- Zinc: Provides an essential mineral for immune function and wound healing.
💡 Healthy Tips:
- Opt for lean cuts of meat like flank steak and trim any visible fat.
- Be mindful of portion sizes to control calorie and fat intake.
- Balance your meal by adding a variety of vegetables and whole grains for added fiber and nutrients.
While Asian Marinated Flank Steak is a delicious and protein-packed dish, it’s essential to enjoy it in moderation and as part of a balanced diet to maximize its nutritional benefits. 🥩🍽️
