Flank Steak with Hot Peanut Sauce

By keeping the meat serving to a sensible three-ounce cooked portion and using the low-fat but flavorful flank cut, this entrée limits saturated fat while offering plenty of iron and protein. Prepare steamed rice and sautéed baby bok choy while the meat marinates.

Yield: 4 servings (serving size: 3 ounces steak and about 1/4 cup sauce)

Ingredients

• 1/3  cup  chopped green onions
• 1/3  cup  low-sodium soy sauce
• 1  tablespoon  brown sugar
• 1  tablespoon  minced peeled fresh ginger
• 1  tablespoon  fresh lime juice
• 2  teaspoons  sesame oil
• 1  teaspoon  crushed red pepper
• 2  garlic cloves, minced
• 1  (1-pound) flank steak, trimmed and cut diagonally into thin slices
• 1/2  cup  water
• 1  tablespoon  crunchy peanut butter
• 1  teaspoon  cornstarch

Preparation

1. Combine first 8 ingredients in a small bowl, stirring with a whisk. Place steak and 1/4 cup onion mixture in a large zip-top plastic bag; seal. Marinate in refrigerator at least 2 hours or overnight, turning bag occasionally.

2. Combine remaining 1/4 cup marinade, 1/2 cup water, peanut butter, and cornstarch in a small saucepan. Bring to a simmer; cook 1 minute, stirring frequently. Remove from heat; keep warm.

3. Remove steak from bag, discarding marinade. Heat a large nonstick skillet over medium-high heat. Add beef to pan; cook 2 minutes on each side or until desired degree of doneness. Serve with sauce.

Nutritional Information

Calories:

212 (38% from fat)

Fat:

9g (sat 2.9g,mono 3.7g,poly 1.4g)

Protein:

25.8g

Carbohydrate:

6.4g

Fiber:

0.7g

Cholesterol:

37mg

Iron:

2mg

Sodium:

549mg

Calcium:

29mg