This savory flank steak dish is perfect for summer nights or grilling out.
Is there anything worse than having to find time to prepare a nutritious meal on busy nights? I want to feed my family a healthy meal, and stay out of the drive through, but it can be really challenging at times. The good news is with the right recipe, it’s possible to enjoy a healthy and delicious dinner without spending hours in the kitchen. One such recipe is Teriyaki Steak & Veggies. This delightful dish combines the rich flavors of marinated steak with a colorful array of vegetables, making it a perfect option for a quick and wholesome meal. In this blog post, we’ll explore the healthy elements of this recipe and explain why it’s an excellent choice for those hectic evenings.
Let’s take a look at all the good stuff in this Teriyaki Steak & Veggies recipe!
1. Lean Flank Steak:
The star ingredient of this recipe is the lean flank steak. With its fat trimmed off, flank steak provides a good source of high-quality protein while keeping the fat content low. Protein is essential for building and repairing tissues, supporting muscle growth, and promoting satiety. By incorporating lean protein into your meal, you’ll feel satisfied and nourished without unnecessary calories.
The recipe calls for sliced garlic, which not only adds a burst of flavor but also provides numerous health benefits. Garlic contains compounds with potential antioxidant and anti-inflammatory properties. Additionally, it may help boost the immune system, promote heart health, and reduce the risk of certain chronic diseases. Including garlic in your meals not only enhances the taste but also adds a healthy element.
3. Reduced-Sodium Teriyaki Sauce:
Teriyaki sauce, when used in moderation, can enhance the taste of a dish. Opting for reduced-sodium teriyaki sauce allows you to enjoy the flavors while reducing the overall sodium intake. Sodium is a vital mineral, but excessive consumption can lead to health issues like high blood pressure. By using reduced-sodium teriyaki sauce, you’re making a conscious choice to prioritize your health without compromising on taste.
4. Colorful Vegetables:
The addition of vegetables such as sweet onions, rainbow bell peppers, and cherry tomatoes not only makes this dish visually appealing but also boosts its nutritional value. These colorful veggies provide an array of vitamins, minerals, and dietary fiber, which are essential for overall health. They contribute to a well-balanced meal by adding antioxidants, promoting digestive health, and supporting a strong immune system.
5. Cooking Technique:
The cooking technique used in this recipe further enhances its healthiness. Grilling the steak allows excess fat to drip away, reducing the overall fat content of the dish. Grilling also adds a smoky flavor to the steak, making it even more delectable. Sautéing the vegetables in a small amount of butter adds flavor while keeping the dish light and nutritious.
Teriyaki Steak & Veggies FAQs
1. Can I use a different cut of beef instead of flank steak?
If you’re looking to make teriyaki steak and veggies but don’t have flank steak on hand, there are a few other cuts of beef that can work just as well. One option is skirt steak, which comes from the plate of the cow and has a similar flavor profile to flank steak. It’s also a bit more tender than flank, making it easier to cook to your desired level of doneness.
Another cut that can work for teriyaki steak is sirloin, which tends to be very flavorful and juicy. However, it’s important to note that sirloin is typically thicker than flank or skirt steak, so you may need to adjust your cooking times accordingly. You could also try using hanger steak or flat iron steak if those cuts are available at your local butcher or grocery store.
Ultimately, the key to making great teriyaki steak is choosing a cut of beef that will absorb the marinade and cook up tender and juicy. While flank steak may be the traditional choice for this dish, there are plenty of other options out there that can work just as well if you’re willing to experiment a bit with different cuts of meat.
2. Can I use bottled teriyaki sauce or should I make my own?
Using bottled teriyaki sauce is definitely an option when making Teriyaki Steak & Veggies, but making your own can add a unique flavor to the dish. The advantage of using bottled teriyaki sauce is that it saves time and effort in preparing the dish. Bottled teriyaki sauce also offers consistency in taste and texture, which can be beneficial if you are cooking for a large group of people.
However, if you prefer a more homemade taste or want to experiment with different flavors, making your own teriyaki sauce might be worth considering. Homemade teriyaki sauce allows you to control the ingredients and adjust the sweetness or saltiness according to your liking. Additionally, making your own sauce gives you freedom to add other ingredients such as extra ginger, garlic or sesame oil for more flavor dimensions.
Ultimately, whether you use bottled or homemade teriyaki sauce depends on personal preference and availability of ingredients. If you are short on time or want consistency in taste, then bottled may be the best option for you. However, if you are looking for something unique and flavorful then trying out different homemade recipes could be worth exploring.
3. Can I cook the steak on a stovetop instead of a grill?
Yes, you can cook steak on a stovetop instead of a grill. In fact, some people prefer to cook their steak on a stovetop as it requires less preparation and is more accessible for those without a grill.
To cook Teriyaki Steak & Veggies on the stovetop, heat up a cast-iron skillet or heavy-bottomed frying pan over medium-high heat. Add oil to the pan and let it get hot. Then, place your marinated steak in the pan and allow it to sear for about 3-5 minutes per side depending on how thick your cut is and how well done you like your steak. Flip the steaks at least once during cooking.
Once done, remove the steaks from the pan and set them aside to rest while you stir-fry your veggies in the same skillet with garlic, ginger, onions or any other seasoning of choice. You could also serve this with your favorite sides like brown rice or baked potatoes.
4. How do I determine the doneness of the steak?
One of the most important aspects of cooking a steak is determining its doneness. You want to make sure that you cook your steak to your desired level of doneness so that it’s not undercooked or overcooked. There are several ways to determine the doneness of your steak, including using a meat thermometer, the touch test, and cutting into the steak.
Using a meat thermometer is the most accurate way to determine if your steak is done. The USDA recommends cooking steaks to an internal temperature of 145°F for medium rare, 160°F for medium, and 170°F for well-done. To use a meat thermometer, insert it into the thickest part of the steak without touching any bone or fat.
The touch test involves using your fingers to feel how cooked your steak is based on its firmness and resistance. A rare steak will feel soft and squishy when pressed with your finger, while a well-done steak will be firm and tough. Finally, cutting into the center of your steak can also help you determine its level of doneness by looking at its color – red or pink for rare/medium-rare and grayish-brown for medium-well/well-done.
With its simple preparation and cooking techniques, Teriyaki Steak & Veggies proves that a nutritious dinner doesn’t have to be time-consuming. So, the next time you find yourself short on time, give this recipe a try and enjoy a delicious and wholesome meal without the hassle.
Teriyaki Steak & Veggies
- 1 1/2 pounds flank steak fat trimmed
- 4 cloves garlic sliced
- 1/2 cup plus 1 Tbsp. reduced-sodium teriyaki sauce, divided
- 2 tablespoons unsalted butter
- 1 large sweet onion sliced
- 2 rainbow bell peppers seeded, sliced
- 1 cup quartered cherry tomatoes
- Gently insert knife tip into steak numerous times; insert garlic into cuts. Marinate steak in teriyaki sauce 10 minutes.
- Cook steaks on preheated medium-hot grill 3-5 minutes per side, or until desired doneness. Let sit 5 minutes before slicing.
- Heat butter in large skillet on medium-high heat; add onion and peppers, and cook 2 minutes. Add tomato and 1 Tbsp. teriyaki sauce, and cook 2-3 minutes, or until onions and peppers are tender.