Teriyaki Flank Steak with Stir-Fried Vegetables
by Jes Mostek
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Comments:
| jessica:
| Tasty, easy, and healthy! A triple threat meal ;) |
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 ***Cook the steak for Monday and Tuesday as well, and you'll have a lot less meal prep those days.
Marinate the flank steak in the teriyaki marinade (or a store-bought teriyaki sauce) from 2-12 hours. Then either pan-fry the steak or cook it on the grill until it reaches your desired level of doneness. Allow the cooked steak to rest in a covered dish for about 5 minutes to let the juices settle, and slice it into thin strips to serve.
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In addition to the recipes, you will also need the following for this meal:
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1 lb.
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flank steak
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Recipes:
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Rice
by Jes Mostek
serves: 4
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 This is a recipe for simple cooked rice. Feel free to spice it up, literally, to suit your personal taste.
1 c. uncooked rice will yield about 2 1/2 c. cooked rice, that's 4 - 3/4 c. servings.
Brown rice has more health benefits than its white counterpart. But if your goal is to cook authentic Japanese or Chinese cuisine, sticky white rice is your objective. |
| Ingredients: |
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1 c. |
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uncooked rice |
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2 c. |
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water |
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1/2 T. |
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butter, optional |
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salt to taste |
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To cook the rice, you'll need either a rice cooker or a large, heavy-bottomed sauce pan with a tight-fitting lid (a clear lid works best so you can see into the pot without having to disturb the cooking process to check on your rice).
Check your rice and remove anything undesirable (i.e. black grains, etc.). Pre-rinsing your rice is recommended on most rice packages. This part is optional. Rinsing your rice will yield rice that is more fluffy, while cooking your rice without rinsing first will yield rice that is more sticky. This is your choice.
Combine uncooked rice with water and a pat of butter and/or seasonings, if desired. Give the rice and water a quick stir to ensure that all of the rice is submurged and evenly distributed in the pan.
If you're using the rice cooker, follow the manufacturer's instructions at this point, and you're done (usually just turn it on and walk away).
If you're using a sauce pan or stock pot, put the lid on the pot and heat over a high flame until it reaches a full boil, stirring once to ensure that the rice doesn't clump or stick (just like when you're cooking pasta).
Once the rice is cooking at a full boil, reduce the flame to low and cook on a slow simmer until the rice is done. Do not disturb the rice during this stage of cooking (no stirring).
Once you have brought the rice to a boil, it will take about 20 minutes for white rice to cook, and 30-40 minutes for brown rice to cook.
When the rice is done cooking, fluff with a fork and serve.
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Stir-fried Stoplight Vegetables
by Jes Mostek
serves: 4
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| Ingredients: |
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8 oz. |
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sugar snap peas |
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1 |
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red bell pepper |
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1 |
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yellow bell pepper |
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1/4 c. |
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water |
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1/2 tsp. |
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red pepper flakes (optional) |
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2 cloves |
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garlic, minced (or 1/2 tsp. pwdr. per clove) |
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2 T. |
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soy (or teryaki) sauce |
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1 T. |
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rice (or white) vinegar |
| Directions: |
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Remove stem ends and strings from peas. Remove stems and seeds from bell peppers and slice lengthwise.
Place peas, sliced peppers, garlic, red pepper flakes, and water in skillet or wok.
Cook, tossing occasionally, until vegetables are crisp-tender (3-5 min.). Drizzle soy sauce (or teriyaki sauce) and vinegar over top.
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Teriyaki Marinade
by Jen Keating
serves: 4
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| Ingredients: |
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1 c. |
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pineapple juice |
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1 c. |
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oil |
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5 T. |
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Soy Sauce |
| Directions: |
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Mix juice, oil, and soy sauce and marinate meat in plastic zipper bag or air-tight container for at least 15 minutes.
This (4 servings) of this marinade is enough for 1 lb. of beef, chicken, or shrimp.
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