Miso-Marinated Flank Steak
From EatingWell: March/April 2014
This easy marinated steak recipe uses Japanese miso, which is made from soy, barley and rice, and has a strong, savory umami taste. Miso is best known for its use in miso soup, but miso is amazing in meat marinades like this Asian steak marinade because it produces rich flavors in the meat. Look for sake (Japanese rice wine) where other wines are sold.
- 1/3 cup sake
- 1/4 cup mirin (see Tip)
- 1 tablespoon reduced-sodium soy sauce
- 1 teaspoon minced fresh ginger
- 1 teaspoon sugar
- 2 tablespoons white miso
- 1 flank steak (about 1 1/2 pounds), trimmed
- 1 tablespoon peanut oil
- Combine sake, mirin, soy sauce, ginger and sugar in a small saucepan; bring to a boil over medium-high heat. Remove from heat and whisk in miso until fully dissolved. Let cool.
- Place steak in a gallon-size sealable plastic bag and pour in the marinade. Turn the bag several times to coat the steak. Marinate in the refrigerator for at least 2 hours or up to 1 day, turning the bag a few times, if possible, to redistribute the marinade.
- Remove the steak from the marinade (discard marinade) and let it stand on a plate at room temperature for 40 minutes.
- Position oven rack about 3 inches from the heat source; preheat broiler to high. (Or preheat a grill to medium-high.)
- Pat the steak dry and brush with oil. Place on a broiler pan (or directly on the grill rack) and cook, flipping once, until an instant-read thermometer inserted into the thickest part registers 125° to 130°F for medium-rare, 3 to 6 minutes per side, depending on thickness. Transfer the steak to a clean cutting board and let rest for 5 minutes. To serve, cut diagonally across the grain into 1/4-inch-thick slices.
Tips & Notes
- Make Ahead Tip: Marinate the steak in the refrigerator for up to 1 day.
- Mirin is a sweet, low-alcohol rice wine essential in Japanese cooking. Look for it in your supermarket with the Asian or gourmet ingredients. It will keep for several months in the refrigerator. An equal portion of sherry or white wine with a pinch of sugar can be used as a substitute.
Per serving: 239 calories; 12 g fat (4 g sat, 5 g mono); 82 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 1 g total sugars; 28 g protein; 0 g fiber; 109 mg sodium; 334 mg potassium.
Nutrition Bonus: Zinc (33% daily value), Vitamin B12 (31% dv)
Carbohydrate Servings: 0
Exchanges: 4 lean meat, 1/2 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Type of Dish
- Main dish, meat
- Ease of Preparation
- Total Time
- More than 1 hour
- Main Ingredient
- March/April 2014