Marinated Flank Steak with Honey Pineapple Sauce
|For marinade and steak|
|Onion||1⁄2 Cup (8 tbs), diced|
|Green bell pepper||1⁄2 Cup (8 tbs), sliced|
|Dry sherry||4 Fluid Ounce|
|Apple juice||1⁄2 Cup (8 tbs) (No Sugar Added)|
|Unsweetened apple juice||1⁄3 Cup (5.33 tbs)|
|Teriyaki sauce||1⁄4 Cup (4 tbs)|
|Soy sauce||2 Teaspoon|
|Crushed pineapple||1⁄2 Cup (8 tbs), canned (No Sugar Added)|
|Canned unsweetened crushed pineapple||1⁄2 Cup (8 tbs)|
|Garlic||2 Clove (10 gm) (Sauce)|
|Garlic||2 Clove (10 gm), sliced|
|Ginger root||2 Small (Sauce)|
|Ginger||1⁄4 Teaspoon (Sauce)|
|Ginger root slices/Ground ginger - 1/4 teaspoon||2 Small, peeled|
|Powdered mustard||1⁄2 Teaspoon|
|Flank steak||12 Ounce|
|Vegetable oil||2 Teaspoon|
1 For the marinated steak: In a shallow pan (not aluminum), add the first 9 ingredients and mix well.
2 Add the steak, cover and refrigerate overnight, turning the steak occasionally.
3 Remove meat from the marinade and place on rack in the broiler pan.
4 Strain the marinade reserving the liquid and vegetables.
5 Discard garlic and ginger.
6 Broil steak 2 to 3 inches from heat source,about 4 minutes on each side, turning once, until medium-rare.
7 For the sauce: In a small bowl, add pineapple, cornstarch, and honey.
8 Stir to dissolve the cornstarch and set aside.
9 In a small skillet,heat the oil and add reserved vegetables.
10 Saute briefly for about 3 minutes.
11 Add in the reserved marinade liquid and bring to a boil.
12 Add in the pineapple mixture, stirring constantly and cook until thickened.
13 Serve hot.
Calories 576 Calories from Fat 144
% Daily Value*
Total Fat 15 g23.6%
Saturated Fat 4.5 g22.7%
Trans Fat 0 g
Cholesterol 45 mg15%
Sodium 1085.5 mg45.2%
Total Carbohydrates 57 g19.1%
Dietary Fiber 3.3 g13.2%
Sugars 27.6 g
Protein 38 g75.7%
Vitamin A 2.9% Vitamin C 73.8%
Calcium 9.6% Iron 20.3%
*Based on a 2000 Calorie diet