Teriyaki, a sweet sauce, glazes juicy steak for this quick meal. Frozen diced onion, minced garlic and sliced mushrooms, already prepared in the supermarket, are added to bottled teriyaki sauce to give it a homemade touch.
Toasted sesame oil lends a nutty flavor to the side dish of Chinese noodles. It can be found in the oil section of most supermarkets. Steamed or fresh Chinese noodles can be found in the produce section of the market. They do not keep well. Use them within a day or use dried Chinese noodles.
Helpful Hints:
• Any type of quick-cooking steak can be used.
• Minced garlic can be found in jars in the produce section of the supermarket.
• Angel hair pasta can be substituted for Chinese noodles.
• A quick way to slice scallions is to cut them with a scissors.
• A simple way to toss noodles and scallions is to use a forked pasta spoon or tongs.
Teriyaki Glazed Steak
Yield 2 servings. Recipe by Linda Gassenheimer
3/4 pound skirt steak
Vegetable oil spray
1 cup frozen or fresh chopped/diced onion
4 teaspoons minced garlic
1/4 pound sliced button mushrooms (about 11/2-cups)
1/4 cup low-sodium teriyaki sauce
Remove visible fat from meat. Heat a medium-size nonstick skillet over medium-high heat and spray with vegetable oil spray. Add steak and sauté 3 minutes per side if thin or 4 minutes per side if thicker. A meat thermometer should read 145 degrees for rare and 160 for medium. Remove to cutting board. Add the onion, garlic and mushrooms to the skillet and cook 2 minutes, breaking up large mushroom slices with the edge of a cooking spoon. Add the teriyaki sauce and sauté 1 minute. Slice the steak and divide between two plates. Spoon the vegetables and glaze over the steak.
Per serving: 371 calories (43% from fat), 17.5 g fat (5.7 g saturated, 8.1 g monounsaturated), 108 mg cholesterol, 40.5 g protein, 16.7 g carbohydrates, 2.3 g fiber, 444 mg sodium.
Chinese Noodles
Yield 2 servings. Recipe by Linda
Gassenheimer
1/4 pound fresh or steamed Chinese noodles or dried noodles
2 teaspoons toasted sesame oil
6 scallions, sliced
Salt and freshly ground black pepper
Add noodles to boiling water. Cook 1 minute or according to package instructions. Drain return to pot and add sesame oil, scallions and salt and pepper to taste.
Per serving: 275 calories (23 peprcent from fat), 7.1 g fat (1.3 g saturated, 2.5 g monounsaturated), 48 mg cholesterol, 9.0 g protein, 44.3 g carbohydrates, 3.2 g fiber, 20 mg sodium.
