Korean Barbecued Flank Steak

Korean Barbecued Flank Steak

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From: Diabetic Living Magazine

Lean flank steak is flavored with a sweet-and-savory Korean marinade, grilled, and served on baby bok choy with a sprinkle of sesame seeds and green onion. You can start the steak ahead of time and grill it when you're ready to eat.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 (1½-pound) beef flank steak
  • ¼ cup reduced-sodium soy sauce
  • 2 tablespoons packed brown sugar (see Tip)
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon grated fresh ginger
  • 3 cloves garlic, minced
  • 3 cups baby bok choy leaves, coarsely shredded
  • 1 tablespoon sesame seeds, toasted
  • 2 tablespoons chopped green onion

Preparation

  • Prep

  • Ready In

  1. Trim fat from steak. Score both sides of flank steak in a diamond pattern. Place steak in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl combine soy sauce, brown sugar, oil, ginger, and garlic. Pour marinade over steak. Seal bag; turn to coat steak. Marinate in the refrigerator for 6 to 24 hours, turning bag occasionally. Drain steak, discarding marinade.
  2. For a charcoal grill, place steak on the grill rack directly over medium coals. Grill, uncovered, for 17 to 21 minutes for medium (160°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place steak on grill rack over heat. Cover and grill as above.)
  3. To serve, thinly slice steak diagonally across the grain. Arrange steak slices on top of bok choy leaves and sprinkle with sesame seeds and green onion.
  • Tip: If using a sugar substitute, choose from Sweet'N Low® Brown or Sugar Twin® Granulated Brown. Follow package directions to use product amount equivalent to 2 tablespoons brown sugar. Nutrition Facts (per serving) with substitute: same as below, except 185 cal., 275 mg sodium, 2 g carb. (0 g sugar).

Nutrition information

  • Serving size: 3 ounces steak and ½ cup shredded bok choy each
  • Per serving: 194 calories; 8 g fat(3 g sat); 1 g fiber; 4 g carbohydrates; 26 g protein; 41 mcg folate; 68 mg cholesterol; 3 g sugars; 1,585 IU vitamin A; 16 mg vitamin C; 80 mg calcium; 2 mg iron; 276 mg sodium; 496 mg potassium
  • Nutrition Bonus: Vitamin A (32% daily value), Vitamin C (27% dv)
  • Carbohydrate Servings: ½

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