Beef Teriyaki with Grilled Pineapple
Posted in: Recipes on Friday, August 15, 2008
We have created a lean and delicious meal of beef teriyaki with grilled pineapple, brown rice, spicy pea sprout salad and a soy sake ginger sauce. You will love this.
First of all, this dish is special because it is made with flank steak, one of the leanest cuts of beef available. For an extra lean cut, make sure your purchase is surrounded by less than one eighth of an inch of fat. Before you begin preparing you will also want to trim off any remaining fat.
Once that is done, marinate the meat for at least one hour. This will allow the beef to absorb the sweet pronounced flavors of the marinade.
The grilled pineapple accents this dish beautifully. Grilled fruit is an excellent approach to unique, healthy cooking. The natural sugars in the fruit caramelize, leaving a rich complex sweet flavor. In this case, the acidity of the pineapple will diminish as it is grilled and you will be left with a delicious and tender accompaniment to your flank steak. (Other fruits that work well for grilling are those of a medium consistency, like melons, mangos, peaches and plums. These make wonderful salsas, relishes and compotes.)
The brown rice we will serve with this dish, is an excellent source of complex carbohydrates, and is much healthier than traditional white rice. The key to this recipe is the soy sake ginger sauce. It is a flavorful variation of your typical teriyaki sauce. We choose to use low sodium soy sauce, which is again, much healthier. The truly unique aspect to this sauce however is the sake. When cooked, the alcohol burns off, leaving a wonderfully rich and interesting flavor.
This is one dish you will truly enjoy.
Teriyaki Beef with Grilled Pineapple with Grilled Pineapple with Brown Rice, Spicy Pea Sprout Salad and a Soy Sake Ginger Sauce
1. Beef Teriyaki Marinade: In a mixing bowl, add ginger, garlic, soy, water, brown sugar and lemon juice and mix well. Add beef slices and marinate in the refrigerator for 1 hour.
2. Rice: In a sauce pan, wash brown rice under cold water until water is clear. Drain all water and add the 1 cup of fresh water. Place pan on stove and bring to a boil. Cover and turn down to a simmer and cook for 15 minutes. While rice is cooking, begin the sauce.
3. Sauce: In a separate sauce pan add soy sauce, sake, brown sugar, ginger and garlic. Place pan on stove and bring to a boil. Turn down to a simmer and cook for 5 minutes. This period of time will cook off most of the alcohol in the sake.
4. Thickener: Mix thickening ingredients together and stir well, forming a creamy solution. Pour into the simmering sauce, stirring continuously. The sauce should thicken to coat the back of a spoon. Keep hot and set aside.
5. Pea Sprouts Salad: In a mixing bowl, add fish sauce, chili flakes, honey and lime segments, mix well until a chunky dressing has formed. Add pea sprouts, bean sprouts and carrots and mix until sprouts are well coated.
6. Pineapple: On a hot seasoned grill, grill pineapple slices.
7. Beef: Remove marinated beef from the refrigerator and drain all of the liquid. Grill beef until desired temperature.
8. To serve: Place a bed of brown rice in the center of four plates. Top rice with a pineapple ring, grilled beef slices and another pineapple ring. Top pineapple ring with pea sprout salad and surround rice with soy sake ginger sauce.
Ingredients (Yields 4 portions)
1 pound flank steak, all fat trimmed and sliced thin
1 ounce ginger root, crushed and chopped rough
1 ounce garlic cloves, peeled and smashed
3 ounces soy sauce, low sodium
2 ounces water
1 Tablespoon brown sugar juice of lemon
1/2 ripe pineapple, peeled, cored and sliced into rings
1 cup brown long grain rice
1 1/2 cups water
Pea Sprout Salad:
1 Tablespoon Vietnamese fish sauce or 2 Tablespoons rice wine vinegar
1/2 teaspoon red chili flakes
1 Tablespoon honey
1 lime, segmented
2 handfuls pea sprouts
1/2 cup bean sprouts
1/2 carrot, grated
Soy Sake Ginger Sauce:
3 ounces soy sauce, low sodium
3 ounces sake
1 ounce brown sugar
1 Tablespoon ginger, peeled and minced
1 Tablespoon garlic, peeled and minced
1 ounce cold water
1 Tablespoon corn starch
Nutritional Value Per Serving:
Calories: 563 Protein: 52.0g Carbohydrates: 49.8g Fat: 13.5g
Jim Shiebler can currently be seen daily hosting his own nationally televised healthy cooking show called "Fit Cuisine with Jim Shiebler" on The Health Network. He has also just launched The Body Gourmet™ Healthy Spice Blends which are truly revolutionary. He is available for cooking demonstrations, seminars and appearances. To contact or to order the spice blends: Write to: Jim Shiebler, The Body Gourmet™, Inc., P. O. Box 60, Venice, CA. 90294, call (310) 661-7761