Garlic, honey and fresh ginger give this steak a hint of Asian flavor. Sauteed golden potatoes make an easy side dish.
Complete the meal by opening a bag of ready-to-eat salad and adding some croutons and low-fat dressing.
Sesame oil is expressed from sesame seeds. It has a nutty flavor. I like to use toasted sesame oil. It has a deeper flavor. It’s available in most supermarkets.
Fred Tasker’s wine suggestion: This zingy steak cries out for a zingy, spicy red zinfandel.
Helpful hints:
• Regular sesame oil or canola oil can be used.
• The cooking time is for a 1-inch thick steak. Cook 2 minutes longer for 1 1/2-inch thick or less for thinner steak.
• Any type of quick-cooking steak can be used such as skirt, flank or rib-eye.
• Red potatoes can be substituted for golden potatoes.
Countdown:
• Start potatoes boiling.
• Make steak
• Finish potatoes.
Shopping list:
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 3/4 pound strip steak, 1 small piece fresh ginger, 1 small bottle low-salt soy sauce, 1 small bottle toasted sesame oil and 3/4 pound gold or yellow potatoes
Staples: garlic, honey, fat-free, no-salt-added chicken broth, salt and black peppercorns.
Garlic and Ginger-Glazed Steak
Recipe by Linda Gassenheimer
3/4 lb. strip steak
2 medium garlic cloves, crushed
2 tsp. fresh chopped ginger
2 Tbsp. honey
1 Tbsp. low-salt soy sauce
2 tsp. toasted sesame oil
Salt and freshly ground black pepper
Remove visible fat from steak. Mix the garlic, ginger, honey, and soy sauce together. Heat oil in a medium-size nonstick skillet over medium-high heat. Add steak to skillet and brown 3 minutes. Turn and sprinkle cooked side with salt and pepper to taste. Brown second side 3 minutes. Lower heat to medium. Spread garlic mixture over steak and cover with a lid. Cook 3 minutes. A meat thermometer should read 145 degrees for medium-rare, 160 degrees for medium or 170 degrees for well done. Remove, carve across the grain and serve.
Yields 2 servings.
Per serving: 312 calories (26 percent from fat), 9.1 g fat (2.4 g saturated, 3.5 g monounsaturated), 96 mg cholesterol, 40.2 g protein, 19 g carbohydrates, 0.2 g fiber, 354 mg sodium.
Sauteed Golden Potatoes
Recipe by Linda Gassenheimer
3/4 lb. gold or yellow potatoes
1 cup fat-free, no-salt-added chicken broth
2 tsp. toasted sesame oil
Salt and freshly ground black pepper
Wash potatoes, do not peel, and cut into 1/2-inch pieces. Place in a medium-size saucepan with chicken broth and sesame oil. Cover and simmer 15 minutes, or until potatoes are soft and liquid is absorbed. Season with salt and pepper to taste.
Yield 2 servings.
Per serving: 169 calories (25 percent from fat), 4.7 g fat (0.7 g saturated, 1.8 g monounsaturated), no cholesterol, 5.7 g protein, 27.6 g carbohydrates, 2.9 g fiber, 106 mg sodium.
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