The Lean Green Bean

theleangreenbean.com · May 17, 2017

{Food Prep Idea} Asian Flank Steak

Include this Asian Flank Steak in your next food prep session. Marinate overnight and use it for this 15-minute beef and broccoli dinner or grill it and enjoy the leftovers for lunch.

Hi friends!

Big news! Since so many of you ask me for tips about food prep, I’ve decided to make it the focus of the next few weeks. I’ll be providing you with some new recipes that are ideal for prepping ahead of time, as well as some more in-depth posts about how to find your food prep focus area, how to plan your first food prep session, a minute-by-minute breakdown of one of my food prep sessions, etc. Get excited! I hope the posts will be helpful.

So, last week I shared a breakfast food prep idea with this 5 Minute Breakfast Hash. This week we’re switching gears to dinner. Lately, I’ve been loving marinades. They’re easy to throw together and a great way to add flavor to different meats. A couple weeks ago I shared this Mediterranean Turkey Spinach Salad that involves a simple marinade for the turkey tenderloin. Today I’m sharing an easy steak marinade.

You guys know I’m not a huge beef eater, but hubby is…and he’s taught me that the secret to a good flank steak lies in the marinade.

So, especially in the summer, I often include a flank steak in my food prep so it’s ready for him to throw on the grill during the week. This recipe switches things up and you actually thinly slice the beef and cook it in a pan…but the great thing about this recipe is that you can cook the marinated steak a variety of ways.

Slice it up for a quick stirfry like this, throw it on the grill and enjoy with grilled veggies, slice up the leftovers and add them to a wrap for lunch the next day or toss them on a salad like this Steak Cobb Salad.

So here’s the marinade recipe, plus how to make this 15-minute beef and broccoli:

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Asian Flank Steak



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Preparation 0:05 2017-05-31T00:05:00 00:00 Cook Time 0:15 2017-05-31T00:15:00 00:00 Serves serves 4 adjust servings

Include this Asian Flank Steak in your next food prep session. Marinate overnight and use it for this 15-minute beef and broccoli dinner or grill it and enjoy the leftovers for lunch.

Ingredients

For the Marinade

  • 3 cloves garlic, minced
  • 2 Tbsp fresh ginger (I use the paste from Gourmet Gardens)
  • 1/2 cup onion, diced
  • 1/4 cup honey
  • 3/4 cup oil (i use olive oil)
  • 1/4 cup soy sauce
  • 1/4 cup rice vinegar
  • 1.5 pound flank steak

For the Beef & Broccoli

  • 1 head broccoli florets
  • marinated steak
  • 2 cloves garlic, minced
  • 1/2 cup onion, diced
  • 2 bunches of baby bok choy, chopped
  • 3 Tbsp soy sauce
  • 1 Tbsp rice vinegar
  • 1 Tbsp honey
  • 1 Tbsp fresh ginger

Instructions

Combine all the marinade ingredient in a large ziploc bag.
Make a few slices against the grain on both sides of the steak.
Place the steak in the bag and toss until well coated.
Marinate 12-24 hours.

For the beef and broccoli:
Place broccoli florets in a pan with a little water. Cover with a tight-fitting lid and steam for 5 minutes or until desired tenderness is reached.
Meanwhile, remove steak from marinade.
Thinly slice against the grain and cut slices in half.
Add beef to a hot pan with some oil and cook for about 3 minutes. It should still be slightly pink.
Remove steak from pan, set aside and dispose of excess liquid.
Add remaining ingredients to the pan.
Saute 3-4 minutes. Add beef and broccoli and stir until well combined.
Serve with rice or cauliflower.

by Lindsay

Recipe Notes

Not a fan of beef and broccoli? Marinate the steak and then throw it on the grill and enjoy it that way! Use the leftovers in a wrap or on a salad for lunch.

Pretty simple right? The steak gets a lot of flavor from the marinade so you don’t have to add a lot of sauce to the actual dish. But if you’re a sauce-loving kinda person, you could easily double it! If you have more time, you can also save the marinade, pour it into a saucepan, bring it to a boil and boil for 10 minutes, then add a little cornstarch to thicken and use that as the sauce.

Add this Asian Flank Steak to your next food prep session, then make 15 min beef and broccoli!Click To Tweet

Enjoy!
–Lindsay–

The post {Food Prep Idea} Asian Flank Steak appeared first on The Lean Green Bean.

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