Flank Steak with Chinese Vegetables (Diabetic Recipe)

"All the ingredients used in this recipe are common in Chinese cooking, as is the method of stir-frying everything together in a wok. (Stir-frying is essentially the same as sautéing.)" Franklin Becker

• 1 pound flank steak, sliced thin (see note)
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon cornstarch
• 1 tablespoon canola oil
• 1 tablespoon minced ginger
• 2 garlic cloves, minced
• 2 bunches scallions, green parts only, julienne
• 2 cups snow pea pods
• 1 cup baby bok choy, sliced
• 1 cup mung bean sprouts
• 1 (8 ounce) can water chestnuts
• 1 teaspoon sesame seeds
• 1 teaspoon sesame oil
• Kosher salt
• Freshly milled black pepper

METHOD

Marinate the beef with the soy sauce and cornstarch for 20 minutes in the refrigerator. All of the soy sauce should be absorbed into the meat.

Heat a wok or large sauté pan on medium-high for 5 minutes. Add the canola oil and the ginger, garlic and scallions, followed by the meat, and mix everything together.

Start adding he vegetables at 30 second intervals, beginning with the snow pea pods and followed by the bok choy, mung bean sprouts, and water chestnuts. Stir-fry until the beef is cooked through, 4 to 5 minutes total.

When finished, add the sesame seeds and sesame oil and season with salt and pepper to taste. Serve immediately to maintain the crispness of the vegetables.

Serves: 4

Reprinted with permission from ©2005 Franklin Becker The Diabetic Chef, published by Ballantine Books

click to read book review

Note: "Flank steak is a leaner, tougher piece of meat than such popular cuts as filet mignon or rib eye. But flank steak is also full of flavor and far less expensive, and by slicing the meat thin and marinating it before cooking, it will become more tender. If desired, you can replace he flank steak with other cuts of beef such as filet mignon,rib eye, skirt steak, or hanger steak." Franklin Becker

 

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