Note: This recipe is especially for kids who must avoid foods that contain gluten, which is a type of protein found in many foods.
This gluten-free dish is a great source of iron and protein. The longer you marinate the steak, the better it tastes.
Prep time: 45 minutes
Ingredientes:
- 1¼ lb. lean flank steak, fat trimmed
- 5 garlic cloves, minced
- 2 tbsp. ginger root, chopped
- 1/3 c. vinegar
- 2 tbsp. wheat-free soy sauce, light
- ½ c. onions, chopped and divided
- 3 c. watercress, cleaned and trimmed
- 1 medium carrot, grated
- ¼ c. water
- red pepper flakes (optional)
Utensilios:
- knife (you'll need help from your adult assistant)
- food processor (you'll need help from your adult assistant)
- grill (you'll need help from your adult assistant)
- measuring spoons
- tazas medidoras
- oven (you'll need help from your adult assistant)
- saucepan
- large bowl
Indicaciones:
- Place flank steak in a shallow glass dish.
- Combine garlic, ginger, vinegar, soy sauce, red pepper (optional), and ¼ cup onions in a food processor. Blend until smooth.
- Pour half the marinade over the steak. Turn steak to coat both sides. Cover and refrigerate for at least 30 minutes. Store the remaining marinade in the refrigerator.
- Grill the steak on each side for 5-7 minutes for medium rare.
- Place remaining marinade into a small saucepan and add ¼ cup water.
- Simmer over low heat and cook for 3-4 minutes.
- In a large bowl, toss watercress, remaining onions, and carrots with warm marinade.
- Slice steak into thin strips and serve steak slices on salad.
Porciones: 5
Serving size: approximately 3.5 oz. steak and 1/5 of salad
Análisis nutricional (por porción):
236 calorías
29 g de proteínas
10 g de grasa
4 g sat. fat
6 g de carbohidratos
1 g de fibra
67 mg de colesterol
315 mg de sodio
46 mg de calcio
2.9 mg de hierro
Nota: el análisis nutricional puede variar en función de las marcas de los ingredientes utilizados.
Variaciones y sugerencias:
If you don't have watercress, try fresh spinach. Serve with rice.
Revisado por: Allison Brinkley, RD, LD/N
Fecha de la revisión: marzo de 2009
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