| Sweet and Spicy Flank Steak | ||||||||||||||||||||
Prep time: 5 minutes Marinate time: all day Cook time: 10 minutes
per serving: 361 calories; 37 grams protein; 16 grams total fat; 0 grams fiber; 6 grams saturated fat; 13 grams carbohydrates; 59 mgs cholesterol; 1077 mgs sodium; 9 weight watcher points | [1] Add wine, soy sauce, ketchup, brown sugar, red pepper flakes, garlic, ginger and sesame oil to a larges zip top bag. Add steak; turn to coat. Let marinate all day, turning occasionally. [2] Preheat broiler. [3] Transfer steak to broiler pan coated with cooking spray. Drain marinade from dish into a medium saucepan; boil for 3 minutes. Broil steak until cooked to desired doneness, about 4 minutes per side for medium-rare. Using tongs, transfer steaks to a cutting board and let stand 5 minutes. Cut crosswise into thin slices and serve, passing the sauce. | |||||||||||||||||||
| Chinese Broccolini | ||||||||||||
Prep and cook time: 20 minutes
per serving: 238 calories; 12 grams protein; 14 grams total fat; 9 grams fiber; 5 grams saturated fat; 23 grams carbohydrates; 15 mgs cholesterol; 365 mgs sodium; 5 weight watcher points | [1] In a pot filled with 2 inches of water, steam broccolini until the stems are just tender, 4 to 5 minutes. Transfer to a platter. [2] Discard the water. Add the butter, soy sauce, five-spice powder, and 2 teaspoons water and place over medium-low heat, stirring until the butter has melted. [3] Drizzle the mixture over the vegetables, top with the nuts, and serve. Note: broccolini is a green vegetable similar to broccoli but with small florets and long, thin stalks. Although often misidentified as young broccoli, it is a cross between broccoli and kai-lan, Chinese broccoli. You can substitute broccoli if you can't find broccolini in the produce section. | |||||||||||
I served this with the peanut noodles recipe that I have from Sunday this week. This whole meal was so good! I also used red wine instead of white wine in the marinade. It was what I had on hand.
ReplyDeletePeanut Noodles
ReplyDeletePrep Time: 15 Minutes. Cook Time: 10 Minutes
8 ounces Asian noodles (udon, soba, or linguini)
1/2 cup chicken broth
1 1/2 tablespoons fresh ginger, minced
3 tablespoons soy sauce (low sodium)
3 tablespoons creamy peanut butter
1 1/2 tablespoons honey
2 teaspoons chile paste
1/2 teaspoon crushed red pepper flakes
3 garlic clove(s), minced
2 green onions , chopped
1/4 cup dry roasted peanuts, chopped
per serving: 302 calories; 12 grams protein; 11 grams total fat; 3 grams fiber; 2 grams saturated fat; 42 grams carbohydrates; 38 mgs cholesterol; 673 mgs sodium; 6 weight watcher points [1] Bring a large pot of water to a boil. Add noodles and cook until cooked but firm to the bite. Drain.
[2] Meanwhile, combine chicken broth, ginger, soy sauce, peanut butter, honey, chili paste, crushed red pepper flakes and garlic in a small saucepan. Cook over medium heat until peanut butter melts and is heated through. Add noodles, and toss to coat. Garnish with green onions and peanuts.