this is by far one of my most favorite meals. i know the family would agree because every time i make it, they gobble it down but i try to save it as a "treat" and only make it once a month or so because it is a bit higher in calories than i prefer for dinner and it's a little higher in saturated fat but it is worth it!
back in the summer of 06' we spent a week in california with my husband's side of the family and during our stay, his cousin made for all of us this most delicious marinated flank steak. fast forward a few years later when we were vacationing again together in st. george and she added coconut rice to the dish making it a five star experience for all of us. i love it so much. thanks sarah!!
korean bbq beef
1.5 - 2 lb lean beef flank steak (costco sells great, lean flank steak in packages of three)
1/2 cup low sodium soy sauce
1/3 cup sliced green onions
1 - 2 tbsp sesame oil (i find 1 tbsp is enough to prevent the sugars from sticking to the grill. otherwise, the oil is not necessary)
3 tbsp sugar (or honey)
3-4 cloves minced garlic
mix ingredients in a gallon size ziplock and marinate over night (preferably 24 hrs). grill on low 8-10 min per side turning only once. cover with tinfoil and let grilled meat sit for 5 - 10 minutes (off grill).
1 serving (yields 6); 400 calories, 16.4g fat (6.2g saturated fat), 94mg cholesterol, 470mg sodium, 4.9g carbs, .1g fiber, 4.6g sugar, 54.2g protein.
coconut basmati rice
2 cups dry basmati rice
3.5 cups lite coconut milk
1-5 tbsp olive oil
3 cloves minced garlic
boil over med-high heat until liquid is at rice level. reduce heat to low and simmer (covered) for 15 minutes.
1 serving (yields 8 - 1/2 cup servings); 224 calories, 7.3g fat (4.8g saturated fat), 17mg sodium, 35.7g carbs, .5g fiber, 1.1g sugar, 4.1g protein.