Teriyaki Flank Steak

flank

I‘ve taken a new fitness journey and have decided to consume only brown rice instead of the traditional white rice that I grew up eating. For dinner tonight, I decided to pair my brown rice with some delicious teriyaki flank steak. I don’t eat a lot of redmeat, but I crave it from time to time and today was one of those days. 

Flank steak is a lean, flavorful cut of meat that is usually prepared marinated and cooked over a grill, but it is equally as tasty cooked in a cast iron skillet, or even a basic stainless steal pan. 

INGREDIENTS

  • 1 1/2 pound flank steak
  • Parsley
  • Freshly ground black pepper
  • Butter
  • Salt
  • Garlic
  • Olive Oil
  • Sesame Oil
  • Ginger

DIRECTIONS

  1. Start of by heating your pan of choice. Add a teaspoon of sesame oil and a tablespoon of olive oil to the pan. Add a diced clove of garlic to the hot oil and let it brown for about a minute.
  2. After seasoning your steak with salt and pepper (and any additional seasoning you prefer), add your flank steak to the pan and let it sear for 5 minutes. After 5 minutes, flip the steak over so it sears for an additional 5 minutes on the other side. 
  3. After the 10 minutes of searing, your flank should be medium rare/medium. If you let it cook any longer, you will risk drying it out. 
  4. Add some butter to the pan and sprinkle in some parsley. After butter melts remove the flank and let it rest for 5-10 minutes.
  5. rice bowsNow Add 4-5 tablespoons soy sauce to the hot pan you had your flank searing in. You will bring the soy sauce to a boil while you stir and scrape the browned bits until they dissolve into the sauce. This stirring and scraping is the key to deglazing all those delicious little caramelized bits of cooked meat infuse the liquid, making it taste fantastic.
  6. Add a 1 inch piece fresh ginger, 2 tablespoons of sugar, 2 tablespoons of water, 2 tablespoons of sake (If you want a thick sauce, you would then also add 2 tablespoons of cornstarch )
  7. On low heat, mix all your ingredients and let it simmer on low heat. When the consistency starts to thicken, you are then ready to drizzle it over your steak. 
  8. You can use it as a marinade or a dipping sauce. 

Enjoy 🙂

 

 

 

 

 

 

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Lamb

What are some of your
favorite meals?

I am not a huge beef fan. I eat it from time to time but I could live without. BUT I love me some lamb. I even had lamb as a menu option at my wedding. I just love the taste and it goes well with everything. In my recipe for lamb shoulder, I like to pair it with brown rice, veggies and maduros (sweet plantain). On this particular day, I marinated my lamb shoulder in olive oil, garlic, black pepper, crushed red pepper, my green onion blend, badia complete seasoning, freshly squeezed  lime juice and matouk caribbean hot sauce Version 2

Make sure you pre-heat your oven between 350-400 degrees. It depends on if you like your lamb medium vs. well done. It also depends on how small or large your lamb shoulders are. I baked my lamb shoulders for 40 minutes. 

Version 2

After 30 minutes, I turned the oven down to 350 and kept it in until it was the golden brown I desired. This meal was so yummy! I’ll be sure to upload video footage on my next cooking adventure.