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Oriental Flank Steak with Asparagus and Wild Rice Pilaf Recipe

Oriental Flank Steak with Asparagus and Wild Rice Pilaf Recipe

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Oriental Flank Steak with Asparagus and Wild Rice Pilaf

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Ingredients:

Serving

16 asparagus spears
1/3 cup low sodium soy sauce
1/4 cup sherry wine
1/2 tsp black pepper
1/8 tsp ground red pepper
1 clove garlic, minced
1 (1 lb) flank steaks or 1 (1 lb) boned top round steak
4 cups sliced spinach
2 cups cooked wild rice
1/2 cup finely chopped celery
2 tsp dark sesame oil
2/3 cup chopped green onion

Directions:

Snap off tough ends of asparagus.
Cook asparagus in boiling water for 2 minutes or until crisp-tender.
Drain well and chill.
Combine soy sauce and next 4 ingredients (soy sauce through garlic), reserving 1/3 cup soy sauce mixture.
Set aside.
Place remaining soy sauce mixture, asparagus, and steak in a zip-top plastic bag; seal.
Marinate in regrigerature 1 hour, turning occasionally.
Remove asparagus and steak from bag, and discard mixture.
Place a grill pan (10-inch heavy non-stick skillet) over medium-high heat.
Add asparagus and steak and cook steak 3 minutes on each side or until desired degree of doneness, turning asparagus as needed.
Place steak on a platter, and cover with foil.
Let stand for 5 minutes.
Cut steak diagonally across grain into thin slices.
Combine 1/3 cup reserved soy sauce mixture, spinach, rice, celery, oil, and onions, toss to coat.
Divide asparagus, steak, and wild-rice pilaf evenly among 4 plates.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	471.32 Kcal (1973 kJ)
Calories from fat	102.03 Kcal
		% Daily Value*
Total Fat	11.34g	17%
Cholesterol	77.1mg	26%
Sodium	801.92mg	33%
Potassium	850.28mg	18%
Total Carbs	31.8g	11%
Sugars	3.38g	14%
Dietary Fiber	4.31g	17%
Protein	31.68g	63%
Vitamin C	14.5mg	24%
Iron	5.9mg	33%
Calcium	95.6mg	10%

Amount Per 100 g
Calories	133.48 Kcal (559 kJ)
Calories from fat	28.89 Kcal
		% Daily Value*
Total Fat	3.21g	17%
Cholesterol	21.83mg	26%
Sodium	227.1mg	33%
Potassium	240.8mg	18%
Total Carbs	9g	11%
Sugars	0.96g	14%
Dietary Fiber	1.22g	17%
Protein	8.97g	63%
Vitamin C	4.1mg	24%
Iron	1.7mg	33%
Calcium	27.1mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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