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Chinese Flank Steak

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Chinese Flank Steak

Tender flank steak is briefly marinated in a savory, slightly spicy mixture before it’s stir-fried. Crisp snow peas, earthy mushrooms, and crunchy water chestnuts bring even more Asian flavors to the dish. Cooking the vegetables separately from the beef ensures that everything is done to perfection.

Ingredients

Servings  4   Serving Size   1 cup

  • 2 teaspoons cornstarch
  • 1/2 cup dry sherry OR
  • 1/2 cup 100% orange juice
  • 2 tablespoons soy sauce (lowest sodium available)
  • 2 medium garlic cloves, finely minced
  • 1 teaspoon grated peeled gingerroot
  • 1/8 teaspoon cayenne
  • 1 pound flank steak, all visible fat discarded, frozen for 30 minutes, then sliced across the grain into strips 2 to 3 inches long and 1/2 to 1 inch wide
  • Cooking spray
  • 1 teaspoon toasted sesame oil and 1 teaspoon toasted sesame oil, divided use
  • 8 ounces mushrooms, such as button, brown (cremini), portobello, or shiitake (stems discarded), sliced
  • 6 ounces snow peas, trimmed OR
  • 1 cup broccoli florets
  • 1 cup sliced green onions
  • 1 8-ounce can water chestnuts, drained

Directions

Tip: Click on step to mark as complete.

  1. Put the cornstarch in a shallow glass dish. Add the sherry, soy sauce, garlic, gingerroot, and cayenne, whisking to dissolve. Add the beef, turning to coat. Cover and refrigerate for 30 minutes, turning occasionally.
  2. Lightly spray a large skillet or wok with cooking spray. Pour in 1 teaspoon sesame oil, swirling to coat the bottom. Heat over high heat until very hot. Cook the mushrooms and snow peas for 1 to 2 minutes, or until tender-crisp and lightly browned, stirring constantly. Transfer to a plate. Cover to keep warm.
  3. In the same skillet, still over high heat, heat the remaining 1 teaspoon sesame oil until very hot, swirling to coat the bottom. Cook the beef with the marinade and green onions for 5 minutes, or until the beef is browned, stirring constantly. Stir in the mushroom mixture and water chestnuts. Cook for 1 to 2 minutes, or until heated through, stirring constantly.

Nutrition Facts

Chinese Flank Steak
CaloriesCalories
287 Per Serving
ProteinProtein
28g Per Serving
FiberFiber
5g Per Serving

Nutrition Facts

Calories 287
Total Fat 11.5 g
Saturated Fat 4.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 5.5 g
Cholesterol 53 mg
Sodium 287 mg
Total Carbohydrate 14 g
Dietary Fiber 5 g
Sugars 5 g
Protein 28 g

Dietary Exchanges
3 vegetable, 3 lean meat, 1/2 fat

 
Tender flank steak is briefly marinated in a savory, slightly spicy mixture before it’s stir-fried. Crisp snow peas, earthy mushrooms, and crunchy water chestnuts bring even more Asian flavors to the dish. Cooking the vegetables separately from the beef ensures that everything is done to perfection.

Nutrition Facts

Chinese Flank Steak
CaloriesCalories
287 Per Serving
ProteinProtein
28g Per Serving
FiberFiber
5g Per Serving
×
Calories 287
Total Fat 11.5 g
Saturated Fat 4.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 5.5 g
Cholesterol 53 mg
Sodium 287 mg
Total Carbohydrate 14 g
Dietary Fiber 5 g
Sugars 5 g
Protein 28 g

Dietary Exchanges
3 vegetable, 3 lean meat, 1/2 fat

Ingredients

Servings  4   Serving Size   1 cup

  • 2 teaspoons cornstarch
  • 1/2 cup dry sherry OR
  • 1/2 cup 100% orange juice
  • 2 tablespoons soy sauce (lowest sodium available)
  • 2 medium garlic cloves, finely minced
  • 1 teaspoon grated peeled gingerroot
  • 1/8 teaspoon cayenne
  • 1 pound flank steak, all visible fat discarded, frozen for 30 minutes, then sliced across the grain into strips 2 to 3 inches long and 1/2 to 1 inch wide
  • Cooking spray
  • 1 teaspoon toasted sesame oil and 1 teaspoon toasted sesame oil, divided use
  • 8 ounces mushrooms, such as button, brown (cremini), portobello, or shiitake (stems discarded), sliced
  • 6 ounces snow peas, trimmed OR
  • 1 cup broccoli florets
  • 1 cup sliced green onions
  • 1 8-ounce can water chestnuts, drained

Directions

Tip: Click on step to mark as complete.

  1. Put the cornstarch in a shallow glass dish. Add the sherry, soy sauce, garlic, gingerroot, and cayenne, whisking to dissolve. Add the beef, turning to coat. Cover and refrigerate for 30 minutes, turning occasionally.
  2. Lightly spray a large skillet or wok with cooking spray. Pour in 1 teaspoon sesame oil, swirling to coat the bottom. Heat over high heat until very hot. Cook the mushrooms and snow peas for 1 to 2 minutes, or until tender-crisp and lightly browned, stirring constantly. Transfer to a plate. Cover to keep warm.
  3. In the same skillet, still over high heat, heat the remaining 1 teaspoon sesame oil until very hot, swirling to coat the bottom. Cook the beef with the marinade and green onions for 5 minutes, or until the beef is browned, stirring constantly. Stir in the mushroom mixture and water chestnuts. Cook for 1 to 2 minutes, or until heated through, stirring constantly.
 

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