6-Week Slimdown- Week 2 Recap

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Friday's FITfeast

Yield:

4 portions

Ingredients:

Beef Marinade
1-½ 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

Carbohydrates
½ ripe pineapple, peeled, cored and sliced into rings
1 cup brown long grain rice
1-½ cups water

Pea Sprout Salad
1 Tablespoon Vietnamese fish sauce or 2 Tablespoons rice wine vinegar
½ teaspoon red chili flakes
1 Tablespoon honey
1 lime, segmented
2 handfuls pea sprouts
½ cup bean sprouts
½ 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
Thickener
1 ounce cold water
1 Tablespoon cornstarch

Method:

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.

Rice: In a saucepan, wash brown rice under cold water until water is clear. Drain all water and add the 1-½ cups 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.

Sauce: In a separate saucepan 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.

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.

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.

Pineapple: On a hot seasoned grill, grill pineapple slices.

Beef: Remove marinated beef from the refrigerator and drain all of the liquid. Grill beef until desired temperature.

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. Enjoy!