Health & Fitness

Glazed flank steak, Chinese noodles make meal

Pacific Rim glazed flank steak is flavored with store-bought teriyaki sauce mixed with onion and honey. This Asian-inspired dinner is ready in less than less than 30 minutes. I made deep crosshatch cuts on both sides of the steak to shorten the marinating time.

Chinese noodles with fresh snow peas makes a quick side dish. Serve the steak and sauce over the noodles so that the flavors blend.

A spicy California zinfandel would pair well with this menu. This meal contains 608 calories per person with 29 percent of calories from fat.

Helpful hints:

* Minced garlic can be found in the produce section of the market.

* Marinate steak in a resealable plastic bag. It's easy to turn over.

* If you do not have a stove-top or outdoor grill, cook the steak in a nonstick skillet for the same amount of time.


1/2cup bottled, low-sodium teriyaki marinade

1/4cup chopped onion

2 tablespoons honey

1 teaspoon sesame oil

1 teaspoon minced garlic

3/4lb. flank steak

Combine teriyaki sauce, onion, honey, sesame oil and garlic in a shallow bowl. Remove 1/2 cup sauce from the bowl. Set aside.

Remove visible fat from steak and make deep cuts (not all the way through) in a crosshatch pattern on both sides. Place steak in bowl with remaining marinade for 10 minutes, turning once during that time. Heat a stove-top grill. Remove steak from marinade and discard marinade. Grill 5 minutes on high and turn. Grill another 5 minutes for a 3/4-inch steak. Grill an additional 2 minutes for a thicker steak. A meat thermometer should read 145 for medium-rare and 160 for medium.

Place remaining marinade in a small saucepan and bring to a boil over high heat. Or, heat on high in a microwave oven for 2 minutes. Slice the steak on an angle against the grain into thin strips. Place on top of noodles and spoon the sauce on top. Makes 2 servings.

Per serving: 325 calories (35 percent from fat), 12.6 g fat (5.2 g saturated, 5.1 g monounsaturated), 60 mg cholesterol, 37.9 g protein, 12.6 g carbohydrates, 0.2 g fiber, 417 mg sodium.

The Wichita Eagle—09/14/10

Chinese Noodles and Snow Peas

1/4lb. Chinese noodles (about 2 packed cups)

1/4lb. fresh snow peas, trimmed

2 teaspoons sesame oil

Salt and freshly ground black pepper

Bring a large pot of water to a boil over high heat. Add the noodles and snow peas. Let boil 2 minutes and drain. Toss with the oil and salt and pepper to taste. Place on individual plates; serve steak and sauce on top. Makes 2 servings.

Per serving: 283 calories (23 percent from fat), 7.2 g fat (1.3 g saturated, 2.5 g monounsaturated), 48 mg cholesterol, 9.7 g protein, 45.0 g carbohydrates, 3.4 g fiber, 15 mg sodium.

The Wichita Eagle—09/14/10