Grilled Steak Marinade Recipe

Quick Fix for Diabetes: Korean Grilled Beef with Green Rice

Steak plays an important role in Korean cooking, unlike other Asian cuisines. Invading Mongols brought beef to Korea in the Middle Ages. Rice cooked with Spinach and Bean Sprouts is another Korean staple. I have adapted these recipes to showcase the intriguing flavors of Korean cooking while reducing preparation time.

Brown rice takes about 45 minutes to cook. There are several brands of quick cooking-brown rice available. Their cooking time ranges from 10 minutes to 30 minutes. I find the 30-minute rice has more flavor, but any quick-cooking rice will work for this dinner.

Helpful hints

n You can use flank, strip or sirloin steak.

n This beef works well on an outdoor or stove-top grill, or you can broil it.

n Most washed, ready-to-eat spinach is sold in 10 oz bags. Use half a bag for this recipe.

Korean Grilled Beef

q 3/4 pound skirt steak

q 2 tablespoons lite soy sauce

q 2 tablespoons white vinegar

q 2 cloves garlic, crushed

q 2 teaspoons Dijon mustard

q Salt and fresh ground black pepper

n Score the meat deeply crosswise at 1/2-inch intervals. This allows the meat to absorb more of the marinade and cook more evenly.

n Mix the soy sauce, vinegar, garlic and mustard together. Add the meat and turn in the marinade to make sure all sides are coated with the sauce. Marinate for 10 minutes.

n Preheat grill or broiler. Remove meat and discard marinade. Place on grill about 3 to 4 inches from the heat source. Grill 5 to 7 minutes. A meat thermometer should read 145 degrees.

n Remove to a carving board and add salt and pepper to taste to the cooked steak. Slice steak across the grain, making sure to capture the juices.

n Serve over Green Rice and pour the juices on top.

n Makes 2 servings.

n Per serving: 220 calories, 67 calories from fat, 7 g total fat (3 g saturated, 97 mg cholesterol, 34 g protein, 2 g carbohydrates, 0 g fiber, 557 mg sodium. Exchanges/Choices: 4 lean meat

Green Rice

q 5 ounces washed, ready-to-eat fresh spinach

q 1/2 cup quick-cooking brown rice

q 1 cup fresh bean sprouts

q 1 cup water

q 2 teaspoons sesame oil

q 2 scallions, sliced

q Salt and fresh ground black pepper

n Place the spinach, rice, bean sprouts and water in a large saucepan.

n Bring the water to a boil and cover with a lid. Lower heat to medium and simmer 30 minutes or according to rice package instructions.

Home Cooking For Six: Grilled Sesame Flank Steak

&Nbsp;          This recipe and picture comes from Just a Pinch. If you are looking for a tasty marinade...look no further. If you are using sooking wine..you will need to adjust the salt. In fact maybe omit it until after cooking. You could possibly use grape juice as a substitute but I haven't done that with this recipe. Flank steak is a delicious cut of beef and is often stuffed or rolled, yet I’m here to tell you that it’s an often-misused piece of beef. Unless properly treated this delicious piece of beef can come out as tough as shoe leather or as crispy as overcooked bacon.The biggest tip is to marinate the flank steak overnight to tenderize it and bring out its flavor. It cooks up quick over high heat on the grill but is equally delicious smoked low and slow. This recipe can be used in either case but I’m going to showcase grilling to bring out the tenderness of this steak.I usually cook two pieces of flank, and save one for the next days sandwiches.            Combine all marinade marinade ingredients in a bowl, whisking to emulsify. Place the marinade in either two separate gallon sized zip lock bags and add one flank steak to each bag. zip bags closed and shake to evenly coat the meat then place in a metal pan and into fridge. Marinate the steak overnight turning several times to evenly coat the meat. On a preheated grill over medium high heat (375F), first sear the flank steak on each side, approximately 1-2 minutes per side. Continue cooking 6 minutes per side, turning once. When the internal temperature reaches desired doneness, remove from grill and rest of at least 8-10 minutes under a piece of aluminum foil tented over the top. Resting allows the juices to pull back into the meat before carving I am just a mom like most of you. I have four children and I am married to the most wonderful man. We have been married for almost 14 years. I absolutely LOVE to cook!I don't get to cook as often as I would like. The kids, the dogs, the housework, all keep me pretty busy. My goal with this blog is to share some of my experiences as a mom as well as favorite recipes that I have collected over the years as well as new ones that inspire me to cook and hopefully inspire some of you to either start cooking and having meal time around your table or to give you a few new recipes for your recipe box.

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