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| | | |  | | | Cook’s Tip: To prepare on gas grill, preheat grill according to manufacturer’s directions for medium heat. Grill steak, covered, 10 to 11 minutes for medium rare doneness, turning once. (Do not overcook.)
Cook’s Tip: To broil, place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 3/4-inch thick steak 12 to 13 minutes for medium rare doneness, turning once.
Serving Suggestion: Serve with cooked brown rice and a salad of fresh spinach, drained Mandarin orange segments and red onion and favorite reduced fat or fat free dressing. | |  |
| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc, and a good source of iron. | |  |
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Asian B-B-Q Steak
15 to 20 minutes
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Ingredients: |
| 1 |
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beef top round steak, cut 3/4 inch thick (about 1 pound) |
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Salt and pepper |
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Sliced green onions (optional) |
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Marinade: |
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| 1/2 |
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cup ketchup |
| 1/4 |
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cup hoisin sauce |
| 1/4 |
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cup orange juice |
| 2 |
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teaspoons minced fresh ginger |
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Instructions: |
| 1. |
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Combine marinade ingredients in small bowl. Remove and refrigerate 1/2 cup for sauce. Place beef steak and remaining marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally. |
| 2. |
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Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 8 to 9 minutes for medium rare doneness, turning occasionally. (Do not overcook.) |
| 3. |
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Meanwhile pour reserved marinade into small microwave-safe dish; cover with vented plastic wrap. Microwave on HIGH 1 to 1-1/2 minutes or until heated through, stirring every 30 seconds. Carve steak into thin slices; season with salt and pepper, as desired. Serve with sauce and green onions, if desired. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving: 211 calories; 5 g fat (2 g saturated fat; 2 g monounsaturated fat); 62 mg cholesterol; 480 mg sodium; 12 g carbohydrate; 0.4 g fiber; 28 g protein; 5.4 mg niacin; 0.4 mg vitamin B6; 1.5 mcg vitamin B12; 2.6 mg iron; 31.2 mcg selenium; 4.8 mg zinc. |
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