Oklahoma Dietetic Association - Oklahoma Beef Industry Council Recipe of the month

Oklahoma Beef Council Recipe of the Month

Steak with Ginger-Plum Barbecue Sauce
This versatile sauce does double duty as a marinade in this Asian-inspired grilled steak recipe.

Total preparation and cooking time: 35 minutes
Marinating time: 6 hours or overnight
Makes 4 servings

Ingredients:

1 beef top round steak, cut 3/4 inch thick
(about 1 pound)
1 tablespoon vegetable oil
2 cups thinly sliced carrots
3 cups fresh pea pods, strings removed
1 clove garlic, minced
Salt and black pepper
3 cups hot cooked jasmine rice,
prepared without butter or salt
Chopped fresh cilantro

Marinade:
1/2 cup prepared plum sauce
2 tablespoons minced fresh ginger
2 tablespoons fresh lemon juice
2 tablespoons soy sauce
2 tablespoons ketchup
1 tablespoon minced garlic
1 tablespoon brown sugar
1/4 teaspoon ground red pepper

Cooking Instructions: 1. Combine marinade ingredients in small bowl. Place beef steak and 1/2 cup marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally. Cover and reserve remaining marinade in refrigerator.

2. Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 8 to 9 minutes for medium rare doneness, turning occasionally and basting with some of the reserved marinade during last 2 to 3 minutes of grilling. Remove; keep warm.

3. Heat oil in large nonstick skillet over medium-high heat until hot. Add carrots; stir-fry 5 minutes. Add pea pods and garlic; stir-fry 2 minutes.

4. Carve steak into thin slices. Season with salt and black pepper, as desired. Place remaining marinade in small saucepan; heat until warm. Serve with steak, vegetables and rice. Garnish with cilantro, if desired.

Nutrition information per serving: 496 calories; 9 g fat (2 g saturated fat; 4 g monounsaturated fat); 61mg cholesterol; 531 mg sodium; 66 g carbohydrate; 6.2 g fiber; 36 g protein; 8.4 mg niacin; 0.8 mg vitamin B6; 1.5 mcg vitamin B12; 6.9 mg iron; 43.0 mcg selenium; 6.1 mg zinc.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

Cook’s Tip: To broil, place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 12 to 13 minutes for medium rare doneness, turning once.

Cook’s Tip: To easily remove pea pod strings, slightly cut corner of pod with pairing knife and peel back string.