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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Dry Rubbed Wings

It’s really easy to cook chicken wings in the oven. I made a spicy dry rub to marinate my wingette and drumette pieces. In my household, spicy food is a must, but you can always leave out the spices that bring heat to satisfy whatever your palette may like. 

Ingredients:

  • 10-20 wingettes & drumettes (will vary depending on how many people you are cooking for)
  • 1 1/2 tablespoon olive oil
  • 1 tablespoon cayenne pepper (more or less for spicy taste)
  • 1  teaspoons ground cumin
  • 1 tablespoon of parsley  (fresh cut or dried)
  • 1/2 teaspoon turmeric 
  • 1  teaspoons garlic powder
  • 1 teaspoons onion powder
  • 1  teaspoon Goya Adobo (all purpose seasoning)
  • 1  teaspoons black pepper
  • 1 Sazon packet by Goya
  • 1/2 teaspoon crushed red pepper

Instructions:

baked-chicken-wings

 

1. Make sure your wingettes and drumettes are thawed and not frozen.

2.Then use a paper towel to dry any excess liquid on the wings.

3.Place wings in a large bowl and massage olive oil evenly onto each piece.

4.Combine all the dry seasonings in a bowl and mix them, making sure all the seasoning are nicely intertwined.

5.Sprinkle half of the season mix onto the chicken wings and rub in then Flip wings and sprinkle remaining half onto wings and continue to rub in. (you don’t have to use the entire rub, just use enough to where all wingettes and drumettes are nicely and evenly coated on all sides. (If you have excess rub, you can store the remaining amount in a zip lock bag to use for another batch or other recipe).

6.Place seasoned wings into a baking dish of your choice. I used a Pyrex baking dish.

7.Preheat your oven to 400°F

mash-sweet-potato
I served with Mashed Sweet Potatoes

8.When oven is ready, place your wings into the oven for 35-40 minutes. I don’t usually flip my wings but if you wanted to, then flip them after 20 minutes.

9.Turn oven broiler on high and broil for 5-8 minutes depending on your preference.

10.Remove the wingettes and drumettes from the oven and serve alone or with rice, veggies, mac n cheese or mash sweet potatoes. They will compliment any side dish.

 

Enjoy! 

 

Squash Cauliflower Soup

 

Last night, I was craving comfort food. When I think of comfort food, I often think of soup! Something warm, creamy, that cooks fast but still has a component of fresh veggies and savory meat involved. So I decided to make Squash Cauliflower Soup with Braised Short Rib.

 

Squash Cauliflower Soup
  • Heat olive oil in a soup pot and sauté 1-2 diced cloves of garlic until golden brown.
  • Add diced butternut squash and cauliflower to the pot and cook until vegetables are pre-soupsoft. Cook for about 15-20 minutes. (add a table spoon of brown sugar)
  •  Purée the cauliflower and squash using a hand blender or blender.
  • Add 1/2 cup of cream and 1/4 stick of butter to add more flavor and creamier texture
  • Add a pinch of salt and black pepper (and any other seasonings you prefer)
  • Let puree cook on low heat for another 15-20 minutes.
  • Ladle into soup bowls and sprinkle parsley flakes as  your garnish.


Continue to steps below if you are adding meat to your soup…

Braised Short Ribs
  • Preheat oven to 400°F.  
  • Marinate your short ribs to your preference. (salt, pepper, rosemary, crushed red pepper flakes, lime juice, parsley, garlic, etc.,)
  • Add 1 table spoon of olive oil (or oil of your choice) to the panshort-rib
  • Add short ribs into the pan and brown them on all sides until they are golden brown. You can also throw in some diced yellow and green onions to add more flavor.
  • Pour in some sweet and dry wine of your choice to deglaze the pot.
  • Let simmer on medium heat for 10 minutes.
  • Transfer your pot of goodness into a ceramic baking dish.
  • Cover baking dish with aluminum and let short ribs cook at 400°F for 2 hours
  • After two hours, turn oven down to 300°F and let cook for another 1- 1.5 hours
  •  Transfer short ribs to sit in the center of your soup bowl and drizzle some of the wine garlic sauce in at the bottom of the baking dish on top for more flavor and sprinkle parsley flakes as  your garnish.

Enjoy!