Friday, September 3, 2010

Food for Thought :: Flank Steak & Edamame

I would like to take a minute to brag on myself. For someone who did not know how to make jello, I have become a pretty good cook. While traveling to Italy, Spain, Ireland and Hawaii, the hubs and I found ourselves spending a large portion of our money on tasting all the different foods from each area. We began taking photos of what we ate, jotting down the ingredients, and critiquing the food, which lead us to our self proclamation as "Foodies."

As a foodie, health nut and newlywed of a fellow foodie and health nut, I began planning meals that were not only gourmet enough for a foodie, but healthy and filling enough for our waistlines. Last night, the hub's return home, I made a new recipe that combined two of our faves: steak and Japanese! The recipe was for Flank Steak and Edamame with Wasabi Dressing, and it was delish! The wasabi definitely delivered and cleared out my sinuses, as well!


  • 1 (1-pound) flank steak, trimmed
  • 2 tablespoons plus 2 teaspoons low-sodium soy sauce, divided
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • Cooking spray
  • 2 teaspoons dark sesame oil
  • 1 tablespoon bottled ground fresh ginger (such as Spice World)
  • 2 teaspoons bottled minced garlic
  • 1 (10-ounce) package frozen shelled edamame (green soybeans), thawed
  • 1/4 cup rice vinegar
  • 2 teaspoons wasabi paste


Heat a grill pan over medium-high heat. Rub steak with 2 teaspoons soy sauce; sprinkle with salt and pepper. Coat pan with cooking spray. Add steak to pan. Cook for 5 minutes on each side or until desired degree of doneness. Remove from pan; let stand 10 minutes. Cut steak diagonally across the grain into 1/2-inch-thick slices.

Heat oil in a large nonstick skillet over medium heat. Add ginger and garlic; sauté 1 minute, stirring occasionally. Add remaining 2 tablespoons soy sauce and edamame to pan; cook 2 minutes.

Combine vinegar and wasabi paste in a bowl, stirring until smooth. Place 1/2 cup edamame mixture on each of 4 plates. Top each serving with 3 ounces steak; drizzle each with 1 tablespoon vinegar mixture.

Nutritional Information

Calories: 253 (42% from fat)
Fat: 11.9g (sat 3g,mono 3.7g,poly 3.9g)
Protein: 27.7g
Carbohydrate: 5.9g
Fiber: 0.1g
Cholesterol: 28mg
Iron: 2.8mg
Sodium: 653mg
Calcium: 64mg

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