Grilled Asian Flank Steak


asianflanksteak

This recipe calls for PB2. PB2 is a low-calorie, fat, and carb alternative to regular peanut peanut butter. More Info for PB2

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Serves 4 Cook Time 25 minutes (Serving Size 3-4 oz)

Ingredients:
1/4 c cilantro, chopped
1 1/2 tbsp Splenda
1 tbsp grated ginger
1 tbsp garlic, minced
1 tbsp fish sauce
1 tbsp low-sodium soy sauce
1 lb flank steak, trimmed
non-stick cooking spray
3 tbsp lime juice
2 tbsp water
1 tbsp prepared PB2
1/2 tsp red pepper, crushed
1/4 c green onion, sliced

Directions:

  1. Pre-heat grill to medium-high heat. Spray the grates with non-stick spray.
  2. Combine cilantro and the next 5 ingredients in a large zip-loc bag. Add the beef and let it sit at room temperature for at least 15 minutes (can marinate in the refrigerator up to 1 day).
  3. Remove the beef and place it on the grill and cook for 5 minutes on each side. Remove from the grill and tent with foil. Let it sit for 5 minutes.
  4. Combine lime juice, water, PB2, a pinch of splenda and pepper in a large bowl and whisk. Slice the beef and toss it in the dressing. Garnish with green onion.

Nutrition Info: calories 198.1, fat 8g, protein 25.3g, carbohydrates 4.4g, sodium 598.3mg

 

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Metabolic Recipes

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Korean Flank Steak


flank-steak

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Serves 4  Cook Time 40 minutes (includes rest times)

Ingredients:
1 tbsp Splenda sugar substitute
3 tbsp low-sodium soy sauce
1 tbsp sake
4 large cloves garlic, finely chopped
3 scallions, white part only, minced
2 tsp finely chopped ginger (peeled)
2 tsp toasted sesame oil
1 lb skirt steak, trimmed and cut into 4 portions
1 tbsp vegetable oil
Salt and freshly ground pepper

Directions:

  1. Preheat grill. Combine sugar, soy sauce, sake, garlic, scallions, ginger and sesame oil in a medium size flat dish. Add the steak and coat well with the marinade. Let marinate at room temperature for 30 minutes, turning once.
  2. Remove meat from marinade and grill on each side for 2 to 3 minutes, for medium-rare. Remove from grill, cover and let rest for 5 minutes.
  3. Slice thinly against the grain

Nutritional Info: Calories: 240; Total Fat: 14 g, Protein: 23.9 g, Carbohydrates: 2.8 g,
Sodium: 530 mg

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Basil Beef Salad


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Metabolic Medical Centers - Metabolic Recipes - Basil Beef Salad

Serves 4 Cook Time 20 minutes

Ingredients:
1 Tbsp canola oil
12 oz hanger steak, trimmed (or flank steak)
1/4 tsp kosher salt
1/2 tsp freshly ground black pepper
3 Tbsp low-sodium soy sauce
2 Tbsp rice vinegar
2 Tbsp fresh lemongrass, minced
1 Tbsp dark sesame oil
2 tsp fish sauce 2 tsp chile paste
1 1/2 Cups loosely packed fresh basil leaves
1 Cup English cucumber, sliced thin
3 large ripe heirloom tomatoes, cut into wedges
2 medium shallots, sliced thin

Directions:

  1. Preheat oven to 425°.
  2. Heat a large ovenproof stainless-steel skillet over medium-high heat. Add canola oil to pan; swirl to coat. Sprinkle both sides of steak evenly with salt and black pepper. Add steak to pan; sauté 5 minutes or until browned. Turn steak over. Bake at 425° for 8 minutes or until a thermometer inserted into thickest portion of steak registers 135° or until desired degree of doneness. Remove steak from pan; let stand 10 minutes. Slice across the grain.
  3. Combine soy sauce and next 5 ingredients (through chile paste), stirring well. Combine basil and remaining ingredients. Drizzle dressing mixture over basil mixture; toss gently. Divide salad mixture evenly among 4 plates; divide beef evenly among salads.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

Metabolic Medical Center RecipesMetabolic Medical Center 
Metabolic Recipes