Asian Steak

Asian Steak

Note: This recipe is especially for teens on a gluten-free diet, who must avoid foods that contain gluten, a type of protein found in many foods.

This gluten-free dish is a great source of iron and protein. The longer you marinate the steak, the better it tastes.

Prep time: 45 minutes

Ingredients:

Directions:

  1. Place flank steak in a shallow glass dish.
  2. Combine garlic, ginger, vinegar, soy sauce, red pepper (optional), and ¼ cup onions in a food processor. Blend until smooth.
  3. Pour half the marinade over the steak. Turn steak to coat both sides. Cover and refrigerate for at least 30 minutes. Store the remaining marinade in the refrigerator.
  4. Grill the steak on each side for 5 to 7 minutes for medium rare (145ºF on a meat thermometer).
  5. Place remaining marinade into a small saucepan and add ¼ cup water.
  6. Simmer over low heat and cook for 3 to 4 minutes.
  7. In a large bowl, toss watercress, remaining onions, and carrots with warm marinade.
  8. Slice steak into thin strips and serve steak slices on salad.

Serves: 5

Serving size: approximately 3.5 oz. steak and 1/5 of salad

Nutritional analysis (per serving):
219 calories
26 g protein
10 g fat
4 g sat. fat
6 g carbohydrate
1 g fiber
67 mg cholesterol
315 mg sodium
46 mg calcium
2.1 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you don't have watercress, try fresh spinach. Serve with rice.

Reviewed by: Allison Brinkley, RD, LD/N
Date reviewed: July 2012





Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

© 1995-2014 The Nemours Foundation/KidsHealth. All rights reserved.





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Related Resources
Web SiteNational Foundation for Celiac Awareness NFCA is a non-profit organization dedicated to raising awareness, advancing research, and educating medical professionals, children, and adults on a gluten free diet.
Web SiteNational Center for Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.
Web SiteCeliac Disease Foundation The Celiac Disease Foundation provides support, information and assistance to people affected by celiac disease and dermatitis herpetiformis. The site provides information on celiac disease and helps people locate support groups.
Web SiteCeliac Sprue Association This non-profit organization helps people with celiac disease and dermatitis herpetiformis. Find gluten-free products, recipes, support groups, and more.
Web SiteGluten Intolerance Group This non-profit organization offers information, support, and resources for people living with celiac disease.
OrganizationU.S. Department of Agriculture (USDA) The USDA works to enhance the quality of life for people by supporting the production of agriculture.
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