Spicy Asian Flank Steak with Asparagus & Savory Wild Rice
Savor the vibrant flavors of this Spicy Asian Flank Steak with Asparagus and Savory Wild Rice, a wholesome one-dish meal bursting with nutrients and taste. This low-calorie dinner features marinated flank steak cooked to perfection alongside tender-crisp asparagus, complemented by a hearty wild rice pilaf. The deep flavors from the soy sauce and sherry, combined with a hint of spice from black and red pepper, create a delightful harmony that your family will love. Perfect for a weeknight dinner, and easy to prepare, this dish promises to deliver a satisfying, healthy meal that won't disappoint.
4
Servings
130
Calories
12
Ingredients
Ingredients
Asparagus
16 (ends snapped off)
Low sodium soy sauce
1/3 cup (for marinade)
Sherry wine
1/4 cup (for marinade)
Black pepper
1/2 teaspoon (for marinade)
Ground red pepper
1/8 teaspoon (for marinade)
Garlic
1 clove (minced)
Flank steak
1 lb (or boned top round steak)
Sliced spinach
4 cups (fresh)
Cooked wild rice
2 cups (cooked)
Celery
1/2 cup (finely chopped)
Dark sesame oil
2 teaspoons (as dressing)
Green onion
2/3 cup (chopped)
Instructions
1
Begin by snapping off the tough ends of the asparagus. Rinse the spears and set them aside.
2
Bring a pot of water to a boil and cook the asparagus for 2 minutes until they are crisp-tender. Drain well and immediately chill them in cold water.
3
In a medium bowl, combine the low sodium soy sauce, sherry wine, black pepper, ground red pepper, and minced garlic, mixing well.
4
Reserve 1/3 cup of the soy sauce mixture for later use and set it aside.
5
In a zip-top plastic bag, combine the remaining soy sauce mixture with the asparagus and the flank steak. Seal the bag, ensuring the marinade coats the steak and asparagus. Marinate in the refrigerator for at least 1 hour, turning the bag occasionally to ensure even marination.
6
After marinating, remove the asparagus and steak from the bag, discarding the remaining marinade.
7
Heat a grill pan or a 10-inch heavy non-stick skillet over medium-high heat. Add the marinated asparagus and steak to the pan.
8
Cook the steak for approximately 3 minutes on each side, or until it reaches your desired degree of doneness, turning the asparagus occasionally for even cooking.
9
Once cooked, transfer the steak to a platter, cover it loosely with foil, and let it rest for 5 minutes.
10
After resting, slice the steak diagonally against the grain into thin strips.
11
In a large bowl, mix together the reserved 1/3 cup of soy sauce mixture, sliced spinach, cooked wild rice, finely chopped celery, dark sesame oil, and chopped green onions. Toss everything together until well combined and coated.
12
To serve, divide the asparagus, sliced steak, and wild rice pilaf evenly among 4 plates for a well-balanced and beautifully presented meal.
Nutrition Information
5.25g
Fat
11.25g
Carbs
10.75g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is this recipe called?
The recipe is called Spicy Asian Flank Steak with Asparagus & Savory Wild Rice.
How many servings does this recipe yield?
This recipe yields 4 servings.
What is the calorie count per serving?
There are 130 calories per serving.
What kind of steak is used in this recipe?
The recipe uses 1 lb of flank steak or boned top round steak.
How do I prepare the asparagus?
Begin by snapping off the tough ends of the asparagus spears and rinsing them before boiling.
How long should the asparagus be boiled?
Boil the asparagus for 2 minutes until they are crisp-tender, then drain and immediately chill in cold water.
What ingredients are in the steak marinade?
The marinade consists of low sodium soy sauce, sherry wine, black pepper, ground red pepper, and minced garlic.
Should I save any of the marinade for later?
Yes, reserve 1/3 cup of the soy sauce mixture before adding the steak and asparagus to the rest.
How long should the steak marinate?
Marinate the steak and asparagus in the refrigerator for at least 1 hour.
What are the nutritional values for fat and protein?
Each serving contains 5.25g of fat and 10.75g of protein.
What is the carbohydrate content per serving?
The dish contains 11.25g of carbohydrates per serving.
What equipment is needed to cook the steak?
You can use a grill pan or a 10-inch heavy non-stick skillet over medium-high heat.
How long does it take to cook the steak?
Cook the steak for approximately 3 minutes on each side, or until it reaches your desired degree of doneness.
Why should I let the steak rest after cooking?
Letting the steak rest for 5 minutes helps it retain its juices before slicing.
How should the flank steak be sliced?
Slice the steak diagonally against the grain into thin strips.
What ingredients are used in the wild rice pilaf?
The pilaf consists of cooked wild rice, reserved soy sauce mixture, sliced fresh spinach, finely chopped celery, dark sesame oil, and chopped green onions.
How much spinach is included in the recipe?
The recipe calls for 4 cups of fresh sliced spinach.
What type of oil is used as a dressing for the rice?
Two teaspoons of dark sesame oil are used as a dressing.
How much wild rice is needed?
The recipe requires 2 cups of cooked wild rice.
Is this a low-calorie recipe?
Yes, it is described as a low-calorie dinner with 130 calories per serving.
How much soy sauce is required in total?
The recipe uses 1/3 cup of low sodium soy sauce.
What gives the dish its spice?
The spice comes from 1/2 teaspoon of black pepper and 1/8 teaspoon of ground red pepper.
How many green onions should I use?
Use 2/3 cup of chopped green onions.
What is the preparation for the garlic?
The garlic should be minced; the recipe uses one clove.
How much celery is added to the rice?
Add 1/2 cup of finely chopped celery to the wild rice mixture.
Can I use a different wine instead of sherry?
The recipe specifically calls for 1/4 cup of sherry wine for the marinade.
How should the final meal be served?
Divide the asparagus, sliced steak, and wild rice pilaf evenly among 4 plates.
Is this recipe suitable for families?
Yes, it is described as a healthy meal that your family will love and is easy to prepare.
What tags are associated with this dish?
Tags include oriental flank steak, healthy dinner, quick meal, one dish meal, and asparagus recipe.
What is the total number of ingredients?
There are 12 main ingredients in this recipe.