Soy-Glazed Beef & Vegetable Rolls
From EatingWell: October/November 2005
These juicy beef rolls are terrific for entertaining because you can prepare them in the morning and broil them at the last minute. Pounding the flank steak to 1/8-inch thickness lets the beef cook through without charring the vegetables.
- 1 pound flank steak, trimmed of fat
- 1/2 cup reduced-sodium beef broth, or chicken broth
- 3 tablespoons reduced-sodium soy sauce
- 2 tablespoons brown sugar
- 1 tablespoon rice vinegar
- 1 tablespoon dry sherry
- 2 teaspoons toasted sesame oil
- 1 teaspoon chile-garlic sauce, (see Ingredient note)
- 2 cloves garlic, minced
- 16 thin asparagus spears, trimmed
- 8 scallions, trimmed
- 1 red bell pepper
- Bring 1 inch of water to a boil in a Dutch oven.
- Meanwhile, slice steak in half lengthwise. Cut each half crosswise into 8 strips. Place each strip, cut side up, between 2 pieces of plastic wrap and pound with the smooth side of a meat mallet or a heavy saucepan until flattened to about 1/8 inch thick. Place the beef in a shallow glass or ceramic baking dish.
- Whisk broth, soy sauce, brown sugar, vinegar, sherry, sesame oil, chile-garlic sauce and garlic in a medium bowl until the sugar has dissolved. Pour the mixture over the beef, turning to coat. Let marinate 10 minutes.
- Add asparagus to the boiling water and simmer over medium heat for 2 minutes. Add scallions and cook for 1 minute more. Drain and rinse with cool water. Cut the asparagus in half. Cut the scallions in half crosswise, then lengthwise. Slice bell pepper into 32 thin strips.
- Place rack in upper third of oven; preheat broiler. Line a baking sheet with foil.
- To prepare rolls, lay a strip of beef on a work surface. Place 2 pieces of asparagus, 2 pieces of scallion and 2 pieces of bell pepper crosswise on the beef. Roll the beef around the vegetables. Place the roll, seam-side down, on the prepared baking sheet. Continue with the remaining beef and vegetables, making 16 rolls total. Transfer the remaining marinade to a small saucepan.
- Broil the rolls until the beef is cooked through, 8 to 10 minutes.
- Meanwhile, bring the marinade to a boil over high heat. Reduce heat to medium and simmer for 5 minutes. Serve rolls topped with the reduced marinade.
Tips & Notes
- Make Ahead Tip: Prepare the rolls through Step 6, cover and refrigerate the rolls and the unheated marinade for up to 8 hours. Just before serving, broil the rolls and reduce the marinade (Steps 5, 7 & 8).
- Ingredient Note: Chile-garlic sauce (or chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and will keep for up to 1 year in the refrigerator.
Per serving: 270 calories; 11 g fat (4 g sat, 4 g mono); 70 mg cholesterol; 17 g carbohydrates; 27 g protein; 3 g fiber; 573 mg sodium; 669 mg potassium.
Carbohydrate Servings: 1
Exchanges: 1/2 other carbohydrate, 1 vegetable, 3.5 lean meat
More From EatingWell
If planning out quick and healthy meals for your family is a...
Adding lean protein, such as chicken, turkey, lean beef, low-...
Canned tuna is a quick, healthy and delicious option for...
Wraps are a delicious and healthy alternative to standard...
From grilled steak to creamy chicken, our quick and healthy...
If you’re trying to cut back on carbs or are following a low-...
Asparagus, rhubarb, peas, artichokes, beets, carrots and more...
Take advantage of all of the spring’s fresh produce with our...
Quinoa is a superfood that is packed with fiber and protein...
Healthy scones are as easy to make as a quick bread and these...
Turkish, Lebanese and other Middle Eastern flavors star in...The easiest way to make your chicken sing—punch it up with fresh...
Our healthy lemon recipes are bursting with the bright,...
Preventing heart disease through diet is made easier with our...
Instead of going out for date night, stay in and cook a...
One-pot meals are great, but they often serve a crowd. These...
- Type of Dish
- Main dish, meat
- Ease of Preparation
- Total Time
- 1 hour or less
- Main Ingredient
- October/November 2005