Beef teriyaki
Yield: 2 Servings
Ingredients:
- 2 lb Flank Steak (about 2 large -steaks)
- 1 c Dry White Wine
- 1/2 c Low-Sodium Soy Sauce
- 2 tb Onion minced
- 1 Garlic Clove minced
- 1 tb Lemon Juice freshly -squeezed
- 2 tb Honey
- 10 1/2 oz Can Beef Broth unsalted or:
- 1 c Homemade beef broth
- 1 ts Ginger Root
Instructions:
minced or -grated Slice steaks diagonally across the grain into 1/2 x 1-inch strips and place in a shallow pan or large bowl. Mix remaining ingredients and pour over meat. Let marinate 1 to 2 hours turning 3 or 4 times. Thread strips on skewers and grill until meat reaches desired degree of doneness. Yield: 12 servings One Serving = 2 ounces Calories: 110 Protein: 13 g Fat: 5 g Carbohydrate: 0 g Fiber: trace Cholesterol: 38 mg Sodium: 229 mg Potassium: 197 mg Exchange: 2 Lean Meat Source: "The U.C.S.D. Healthy Diet for Diabetes a Comprehensive Nutritional Guide and Cookbook by Susan Algert, M.S., R.D.; Barbara
Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.
Shared by: Norman R. Brown
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MMMMM----- Recipe via Meal-Master (tm) v8.05
Title: BEEF TERIYAKI STIR-FRY
Categories: Meats, Beef/veal, Japan
Yield: 4 Servings
1 c Parboiled rice
1 Garlic clove
1 Gingerroot; sliced, peeled
- 1 inch diameter, 1/4 inch
- thick
1 bn Green onion
1 Bag carrots; (15 oz)
8 oz Chinese pea pods
1 md Red pepper
8 oz Cooked beef rib roast; in
- 1 pieces
3 tb Salad oil
1/2 c Teriyaki sauce
2 ts Cornstarch
1 cn Water chestnuts; drained;
- (5 oz)
In 2-quart saucepan, prepare rice as label directs.
Meanwhile, with flat side of knife, crush garlic clove. Mince
gingerroot. Cut green onion into 1 inch long pieces. Thinly slice
carrots. Remove tough strings from each Chinese pea pod; cut each
lengthwise in half. Thinly slice red pepper. Cut beef into
paper-thin slices, about 3 by 1". In 10 inch skillet over medium-high heat in hot salad oil cook garlic until golden; discard garlic. Add ginger and green onions are golden stirring occasionally. Add carrots; cook 3 minutes stirring occasionally. Add Chinese pea pods and red pepper strips; cook stirring occasionally until vegetables are tender-crisp. In cup stir together teriyaki sauce and cornstarch. Add teriyaki mixture and 3/4 cup water to vegetables in skillet. Over high heat heat to boiling. Reduce heat to low; simmer 1 minute or until sauce is thickened slightly. Add beef slices and water chestnuts; heat through. Serve beef mixture over rice. Makes 4 main-dish servings. About 610 cal 29 f fat 48 mg chol 1465 mg sod.
