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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Beets and Squash Avocado Alfredo

Based on the many horrible foods that we probably shouldn’t be consuming, I have madeFullSizeRender_8 an effort to introduce healthier substitutes for the foods that I do love. One being PASTA! So walking through Wholefoods, I came across beet noodles and squash noodles. I couldn’t make up my mind on which I wanted, so I purchased both. I decided that pasta made from beets and squash would prevent me from eating a bowl full of carbs and would have a positive impact on my health and whoever else would be consuming it. Not to mention, the taste is actually pleasant. Healthy food doesn’t have to be tasteless and boring! Some benefits that I discovered during my exploration for dinner purposes was:

Beets  are high in vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects which benefit the women who plan on becoming mothers one day.

Squash helps improve the quality of your sight, skin , strengthens  the immune system, prevents cancer, manages symptoms of diabetes, builds strong bones, protects heart health, prevents inflammatory conditions, treats arthritis, eliminate ulcers, eliminates parasites and infections, increase prostate health, also protects against birth defects, boosts respiratory health, and reduces blood pressure. With all those benefits, why wouldn’t anyone want to consume a bowl of this stuff.

Ingredients

2 1/2 tablespoons unsalted butter

1 green onion shoots, diced small

2 garlic cloves, minced

1 packaged of beet noodles

1 package of squash noodles

1/4 cup chopped fresh parsley

2 tablespoons grated Parmesan

1 avocado

1/2 cup of cream or milk

Directions

Step 1: Start off my cutting up your avocado and placing it into the blender with a pinch ofFullSizeRender_9  salt and pepper. You then would add your cream or milk and blend them together. Depending on if you like a thicker consistency or not, add less or more milk or cream. In 30 seconds, your Avocado Alfredo sauce is ready to use for later.

Step 2: In a large nonstick skillet, melt butter over medium heat. Add shallots and garlic and cook until softened. This will take approximately 5-7 minutes. Add squash noodles and beet noodles to your skillet. Toss to combine everything together. Cook until warmed through. You don’t want to let the noodles cook too long so they don’t get soggy.

Step 3: Stir in the parsley and the Avocado Alfredo sauce you made in step 1. After about 2 minutes, turn the heat off and start plating. Once you are done plating your portion that you will eat and serve, sprinkle some Parmesan on top with any additional extra garnished you would like and give it a taste.

I accompanied my colorful plate of noodles with some baked chicken. This dish would be great with any meat of your choice. I would even suggest salmon filletAND feel free to add any other spices of your preference to satisfy your palette. 

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!