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Tag: main dish

  • Braised Herbed Chicken

    Braised Herbed Chicken

    How to Make Braised Herbed Chicken

    Need a quick, easy and healthy dinner? This is the meal for you. It only takes a few minutes to prepare and then simmers for 30 minutes for a delicious flavor that will have your house smelling delightful too.


    15 min prep time


    4servings


    1 chicken thigh + ½ cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the rosemary, thyme, oregano, garlic powder and black pepper.
    2. Heat the oil in a dutch oven over medium-high heat. Add the chicken and sauté for 3 minutes per side.
    3. Add the garlic and sauté for 30 seconds.
    4. Add the potatoes and carrots around the chicken in the pan. Pour the herb mixture over the chicken and potatoes.
    5. Add the chicken broth to the pan and bring to a boil. Reduce heat to a simmer; cover and cook for 30-35 minutes.
    Dinner
    Holidays & Entertaining
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh + ½ cup vegetables


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      105mg

      35%

    • Sodium
      265mg

      12%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      21g

    • Potassium
      765mg
      16%

    Ingredients

    dried rosemary
    1 tsp

    dried thyme (dried)
    1 tsp

    dried oregano (dried)
    1 tsp

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    chicken thighs (boneless, skinless)
    1 lbs

    garlic
    2 clove

    low sodium chicken broth (fat-free, reduced sodium)
    2 cup

    large carrots (cut into 1-inch chunks)
    3

    fingerling potatoes (cut in half)
    12 oz

  • Braised Pork Chops with Cranberry Walnut Chutney

    Braised Pork Chops with Cranberry Walnut Chutney

    How to Make Braised Pork Chops with Cranberry Walnut Chutney

    Here’s a tasty and festive holiday entrée for the winter season!

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    15 min prep time


    60 min cook time


    4servings


    1 pork chop + 2 Tbsps. chutney

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. Trim any visible fat from the pork chops and pat dry with a paper towel. Season both sides of each chop with the salt-free seasoning and black pepper.
    3. Add 1 1/2 tsps of olive oil and a generous amount of cooking spray to an oven-safe dutch oven or a large skillet heated over high heat.
    4. Once the oil is hot, sear each side of the four pork chops until golden brown on each side.
    5. Sprinkle the sliced onions over the pork chops and pour the broth on top.
    6. Cover and bake in the oven for 45 minutes or until the pork chops are fork tender.
    7. While the pork chops are braising, add the remaining 1 1/2 Tsps.. of olive oil to a small nonstick skillet over medium heat. Add the shallots (or onions) and sauté until they begin to caramelize.
    8. Add the remaining chutney ingredients except the nuts and simmer until almost all of the liquid evaporates and the chutney is thick and syrupy.
    9. Stir in the nuts and remove from the heat. Set aside to cool slightly. The chutney should be served at room temperature.
    10. Once the pork chops are done braising, remove the chops from the dutch oven and set aside, leaving the onions and liquid in the pan. Put the dutch oven back on top of the stove over medium high heat. Simmer until almost all of the liquid is evaporated. Pour over the pork chops.
    11. Serve one pork chop with 1/4 of the onions and 2 Tbsps. of the chutney
    Low Sodium
    Dinner
    Main Dish
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pork chop + 2 Tbsps. chutney


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      65mg

      22%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        14g

    • Protein
      29g

    • Potassium
      680mg
      14%

    Ingredients

    loin-cut bone in pork chops
    4

    salt-free all-purpose seasoning (such as Spike or Mrs. Dash)
    1 tbsp

    black pepper
    1/2 tsp

    nonstick cooking spray
    1

    olive oil (divided)
    1 tbsp

    large onion (sliced)
    1

    low sodium chicken broth
    1 1/2 cup

    small onion or shallot (diced)
    1

    dried cranberries
    1/3 cup

    maple syrup
    1 tbsp

    balsamic vinegar
    2 tbsp

    crushed red pepper flakes
    1 pinch

    water
    1/3 cup

    unsalted chopped walnuts
    1/2 cup

  • Bourbon’d Filet Mignon

    Bourbon’d Filet Mignon

    How to Make Bourbon’d Filet Mignon

    If you’re a steak lover, this quick filet mignon recipe is just for you! Try it out with a side of steamed nonstarchy vegetables like asparagus, or a side of sautéed mushrooms.


    5 min prep time


    8-12 min cook time


    4servings


    1 steak

    Print Recipe >

    Step-By-Step Instructions:

    1. Sprinkle 1/4 Tsp. salt and black pepper evenly over both sides of the beef and let stand 15 minutes. Preheat the oven to 200 degrees.
    2. Meanwhile, stir the coffee, bourbon, Worcestershire sauce, and 1/4 Tsp. salt together in a small bowl.
    3. Place a large nonstick skillet over high heat until hot. Coat the skillet with nonstick cooking spray, add the steaks and cook 3 minutes on each side.
    4. Reduce the heat to medium low and cook the steaks 2-6 minutes longer or until they are done as desired. Place them on individual dinner plates in the oven.
    5. Add the coffee mixture to the skillet, bring to a boil over high heat, and boil 2 minutes or until the liquid is reduced to 2 Tbsps. Spoon the sauce evenly over beef and serve immediately.
    6. Cook’s Tip: There’s no need to heat the water before combining it with the instant coffee granules. The granules dissolve just fine in cold water.
    Low Carb
    French
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 steak


    • Amount per serving



      Calories





      195

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        3g

        15%

    • Cholesterol
      0mg

      0%

    • Sodium
      378mg

      16%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      26g

    Ingredients

    salt (divided use)
    1/2 tsp

    black pepper (1/8-1/4, coarsely ground)
    1/8 tsp

    filet steaks ((or beef tenderloin), 5 oz each, about 3/4 inch thick trimmed of fat)
    4

    coffee (or 1/2 cup water and 1 Tsp. instant coffee granules)
    1/2 cup

    bourbon
    2 tbsp

    Worcestershire sauce
    2 tsp

  • Braised Chinese Shrimp

    Braised Chinese Shrimp

    How to Make Braised Chinese Shrimp

    Stir-frying is a great cooking method for quick and delicious meals. This shrimp recipe can be done in less than 30 minutes!


    15 min prep time


    10 min cook time


    2servings


    5 ounces shrimp, 4 cups vegetables, 1/2 cup rice, 1 Tbsp. sauce, 1 Tbsp. nuts

    Print Recipe >

    Step-By-Step Instructions:

    1. Microwave brown rice according to package instructions. Measure out 1 cup and save remaining rice for another meal.
    2. Mix the soy sauce, sherry, and sugar substitute together and set aside.
    3. Heat oil in a wok or large skillet over high heat until smoking. Add the cabbage, cucumber, garlic, ginger and cook 2-3 minutes.
    4. Mix the cornstarch into the soy sauce mixture and add to the wok with the shrimp and bean sprouts. Cook 3-4 minutes. Stir in the brown rice. Sprinkle with black pepper.
    5. Divide shrimp, rice and vegetables between 2 dinner plates and pour sauce over top. Sprinkle scallions and sliced peanuts on top.
    6. Cook’s Tip: Slice all vegetables in a food processor and then chop the ginger in the processor.
    Fiber Focused
    Asian
    Seafood
    Cooking for 1 or 2
    Main Dish
    Quick & Easy
    Dinner
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    Nutrition facts

    2 Servings



    • Serving Size

      5 ounces shrimp, 4 cups vegetables, 1/2 cup rice, 1 Tbsp. sauce, 1 Tbsp. nuts


    • Amount per serving



      Calories





      560

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      280mg

      93%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      55g

      20%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        14g

    • Protein
      48g

    Ingredients

    microwave brown rice (to make 1 cup cooked rice)
    1 package

    low-sodium soy sauce
    1 tbsp

    dry sherry
    1/4 cup

    sesame oil
    4 tsp

    Chinese (napa) cabbage (sliced)
    3 cup

    cucumber(s) (peeled and sliced)
    2 cup

    garlic (minced)
    3 tsp

    fresh ginger or 2 Tsps.. ground ginger (chopped)
    2 tbsp

    Cornstarch
    2 tsp

    peeled shrimp
    3/4 lbs

    fresh bean sprouts
    3 cup

    freshly ground black pepper
    1/4 tsp

    green onion (scallion) (sliced (about 2/3 cup))
    4

    unsalted peanuts (sliced)
    2 tbsp

    sugar substitute (Sugar substitute equivalent to 2 Tsps.. Sugar)
    2

  • Blackened Tuna with Tangy Mustard Sauce

    Blackened Tuna with Tangy Mustard Sauce

    How to Make Blackened Tuna with Tangy Mustard Sauce

    This dish also works great in a sauté pan on the stove top.


    15 min prep time


    4servings


    1 tuna fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. Mix together paprika, chili powder, oregano, thyme, cayenne pepper (optional), ground black pepper, garlic powder, and salt (optional).
    3. Rub each tuna filet with blackening seasoning well on both sides.
    4. Spray the tuna filets with cooking spray and grill 4-5 minutes on each side. Tuna should be slightly pink in the middle.
    5. In a small bowl, whisk together yogurt, mustard and soy sauce. Divide sauce evenly among the 4 tuna filets and top right before serving and sprinkle with chopped fresh parsley.
    Low Carb
    Grilling
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tuna fillet


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      40mg

      13%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      30g

    Ingredients

    cayenne pepper (optional)
    1/2 tsp

    dried thyme (dried)
    1 tsp

    dried oregano (dried)
    1 tsp

    paprika
    1 tbsp

    chili powder
    1 tsp

    black pepper
    1 tsp

    garlic powder
    1/2 tsp

    salt (optional)
    1/2 tsp

    tuna filets (divided into 4 4-oz filets)
    1 lbs

    nonstick cooking spray
    1

    plain Greek style yogurt (non-fat)
    1/2 cup

    Dijon Mustard
    1/4 cup

    soy sauce
    1 tbsp

    fresh parsley (chopped)
    1 tbsp

  • Black Bean, Mango and Chicken Quesadillas with Salad

    Black Bean, Mango and Chicken Quesadillas with Salad

    How to Make Black Bean, Mango and Chicken Quesadillas with Salad

    Don’t underestimate this simple and cost-friendly dish. It’s a great mix of flavor with beans, chicken and sweet mango. Serving the quesadilla over salad turns it into a complete meal.


    15 min prep time


    20 min cook time


    4servings


    1 quesadilla plus 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a pan with cooking spray and heat it over medium-high. Add the black beans, chicken, red onions, and cumin; sauté for about 5 minutes. Add the mango and sauté for 1 minute. Remove the mixture from the pan and set aside in a bowl.
    2. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 2 Tbsps. cheese on top of the tortilla. Add 1/2 cup chicken/black bean mixture, and place another tortilla on top. Cook for 1-2 minutes, flip, and cook for 1-2 more minutes; until the cheese is melted.
    3. Repeat this procedure for the remaining 3 quesadillas. Cut the quesadillas into triangles.
    4. Serve one quesadilla over 2 cups lettuce salad and top with 1 Tbsp. salad dressing. Repeat this procedure for the remaining 3 salads.
    Fiber Focused
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 quesadilla plus 2 cups salad


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      335mg

      15%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        6g

    • Protein
      22g

    • Potassium
      610mg
      13%

    Ingredients

    nonstick cooking spray
    1

    canned black beans (rinsed and drained)
    1 cup

    cooked chicken (diced)
    1 cup

    red onion (diced)
    2 tbsp

    cumin
    1/4 tsp

    mango (diced)
    1/2 cup

    corn tortillas
    8

    reduced-fat shredded cheddar cheese
    1/2 cup

    chopped romaine lettuce
    8 cup

    Light Fiesta-Salsa Ranch Salad Dressing
    4 tbsp

  • Black Bean Patties with Cilantro and Lime

    Black Bean Patties with Cilantro and Lime

    How to Make Black Bean Patties with Cilantro and Lime

    Looking for a light summer burger? These black bean patties are delicious on a whole-grain bun, over a salad or simply on a plate with sliced onions.


    10servings


    1 (4 oz.) patty

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large nonstick pan heat olive oil and sauté onions, peppers, garlic, and spices. Sauté for 3 minutes, or until vegetables are tender.
    2. Add black beans with liquid and sauté with vegetables for 1 minute. Remove from heat. Add breadcrumbs, cornmeal, lime juice, and salt. Remove 1 cup of bean mixture and purée in a blender or food processor until a coarse purée is formed. Fold the purée back into the bean mixture. Add the cheddar cheese and cilantro, combine well. Mixture should resemble a coarse paste and be stiff enough to hold up in a scoop or spoon.
    3. With an ice cream scoop or spoon, form 3-4 ounce portions. Sprinkle a plate with cornmeal and place scooped black bean portions on plate. Lightly dust black bean mixture with cornmeal and press down gently, forming a patty.
    4. Preheat oven to 375°F. Spray a large nonstick pan with vegetable oil. Brown patty cakes for 2 minutes on each side. If pan is ovenproof, transfer to oven and bake for 15 minutes or until heated through. Or transfer patty cakes to a cookie sheet pan and bake.
    Veggie Rich
    Holidays & Entertaining
    Lunch
    Main Dish
    Sandwiches
    Dinner
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1 (4 oz.) patty


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      265mg
      6%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (chopped )
    1 cup

    green bell pepper (chopped)
    1/2 cup

    red bell pepper (chopped)
    1/2 cup

    jalapeño pepper (minced)
    1

    garlic (minced)
    2 clove

    chili powder
    1 tsp

    dried oregano
    1/2 tsp

    ground cumin
    1/2 tsp

    black beans (16-ounce can, do not drain)
    1 can

    bread crumbs (unseasoned)
    1 1/2 cup

    cornmeal (yellow or white)
    1/2 cup

    lime juice
    1 tbsp

    salt
    3/4 tsp

    cheddar cheese (reduced-fat, or use reduced-fat pepper Jack cheese)
    1/4 cup

    cilantro (minced)
    2 tbsp

  • Bibb and Bean Burrito Bowl

    Bibb and Bean Burrito Bowl

    How to Make Bibb and Bean Burrito Bowl

    Eating beans every day may help people with type 2 diabetes better manage their blood glucose. So enjoy the health benefits of this inviting meal-in-a-bowl. And enjoy all of its vivid colors, Mexican-inspired flavors, and lovely textures with a fork. The bowl is made from Bibb lettuce, so it’s literally an edible bowl! But if you like, use the Bibb leaves to eat some of the bean mixture burrito-style. Any way you choose to eat it, it’s muy delicioso.

    This recipe from The With or Without Meat Cookbook, 2nd edition, by Jackie Newgent. To order directly from the American Diabetes Association, click here.


    10 min prep time


    0 min cook time


    4servings


    1 3/4 cups each

    Print Recipe >

    Step-By-Step Instructions:

    1. Divide the lettuce leaves among 4 dinner plates or pasta bowls, loosely forming a “bowl” with the leaves.
    2. Stir together the beans, tomatoes, corn, scallions, cheese, cilantro, cumin, and chili powder in a medium bowl. Add the avocado, salsa, and salt (if using), and gently stir just to combine. Adjust seasoning.
    3. Evenly divide the bean mixture among the 4 lettuce “bowls,” and serve with the lime wedges on the side.
    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 3/4 cups each


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      580mg

      25%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        11g

    • Protein
      24g

    • Potassium
      1240mg
      26%

    Ingredients

    bibb or boston lettuce
    12 leaves

    canned beans, such as a black, pinto, and/or kidney beans (drained and rinsed)
    2 1/2 cup

    grape tomatoes (quartered lengthwise)
    2 cup

    corn (frozen, thawed)
    1 1/4 cup

    green onion (scallion) (green and white parts, very thinly sliced on the diagonal)
    3

    Monterey jack cheese (finely diced)
    1/3 cup

    cilantro (chopped fresh)
    1/4 cup

    ground cumin (or to taste)
    1/4 tsp

    chili powder (or to taste)
    1/4 tsp

    Hass avocado (peeled, pitted, and diced)
    1

    medium or hot tomatillo salsa (salsa verde)
    2/3 cup

    sea salt ((optional))
    1/4 tsp

    lime wedges
    4

  • Best Roasted Chicken

    Best Roasted Chicken

    How to Make Best Roasted Chicken

    Every home cook should know how to roast a whole chicken! This foolproof recipe produces a flavorful, golden roasted chicken, plus a delicious broth to serve over the chicken and whatever sides you serve with it. Cooking a whole chicken is great for meal prepping—roast the chicken over the weekend and use it for salads, sandwiches, or other meals throughout the week. As a bonus, you can save the bones and carcass to make your own chicken broth!


    15 min prep time


    1 hr, 15 min cook time


    8servings


    3 ounces chicken

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450 degrees. Coat a 9×13 baking or roasting pan with cooking spray.
    2. Add chopped onion, carrots and celery to the pan and top with fresh parsley and fresh thyme. Mix ingredients to evenly distribute them.
    3. Remove and discard giblet and neck from chicken cavity. Trim excess fat around neck and cavity opening. Pat the chicken dry with a paper towel.
    4. Starting at the neck, loosen skin around breast using your finger. Rub entire chicken (including breast meat under the skin) with olive oil. Season the outside of the chicken and the inside of cavity with the salt and pepper.
    5. Fill the cavity of the chicken with the lemon wedges and smashed garlic and place chicken breast- side up into the pan on top of the herbs and vegetables.
    6. Pour the chicken broth over the vegetables and bake in oven for 30 minutes. After 30 minutes reduce heat to 350 degrees and bake chicken additional 45 minutes.
    7. Remove the chicken from the pan and let it rest, covered with foil for 20 minutes. Strain the vegetables and herbs from broth in the bottom of the pan. De-fat the broth and set aside (you should end up with about one cup of broth). Discard the vegetables. NOTE: To de-fat the broth, use a fat separator, or chill the broth in the fridge—the fat will rise to the top and solidify making it easy to scrape off the top.
    8. Once the chicken has rested, remove the skin and cut into 8 pieces, discarding the carcass, lemons and garlic. Pour the de-fatted broth over the chicken and serve.
    Low Carb
    Holidays & Entertaining
    Gluten-Free
    Dinner
    Main Dish
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      3 ounces chicken


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      90mg

      30%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%

    • Protein
      29g

    Ingredients

    fresh thyme
    about 5 whole sprigs

    fresh parsley
    about 5 whole sprigs

    celery stalks (roughly chopped)
    2

    onion (roughly chopped into a few large pieces)
    1

    carrots (roughly chopped into a few large pieces)
    2

    nonstick cooking spray
    1

    whole roaster chicken (5-1/2 pounds)
    1

    salt (optional)
    1 tsp

    black pepper
    1 tsp

    olive oil
    1 tbsp

    lemon (cut into wedges)
    2

    garlic (peeled and smashed)
    4 clove

    fat-free, reduced sodium gluten-free chicken broth
    1 cup

  • Beef Teriyaki

    Beef Teriyaki

    How to Make Beef Teriyaki

    This is a better-for-you version of beef teriyaki – an Asian dish that is well-known here in the United States. You can also substitute the beef in this dish for chicken breast or tofu. Or, use the teriyaki as a sauce for cooked vegetables.


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a saucepan, add the sake, soy sauce, lemon juice, sesame oil, agave nectar, ginger, garlic, scallions, and pepper, and cook over low heat. Simmer until heated through. Stir in the tapioca starch continuously until the sauce is slightly thickened. Remove sauce from the heat, and cool.
    2. Use 2 Tbsps. of the sauce to season the steak.
    3. Add the oil to a large nonstick skillet. When it starts to smoke, add the steak, and pan-fry over medium heat, until golden, about 5 minutes per side. Remove from heat, and serve hot, otpped with remaining teriyaki sauce.
    Low Carb
    Asian
    Dinner
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      295

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        4g

        20%

    • Cholesterol
      50mg

      17%

    • Sodium
      435mg

      19%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        0g

        0%

    • Protein
      31g

    Ingredients

    sake
    1/4 cup

    light soy sauce
    1/4 cup

    Juice of 1 lemon
    1/4 cup

    sesame oil
    1 tbsp

    agave nectar
    1 tbsp

    fresh ginger (1-inch piece thinly sliced)
    1

    large garlic (peeled)
    3 clove

    green onion (scallion) (trimmed and knotted together or lightly crushed)
    2

    Freshly crushed black pepper
    1

    Cornstarch (diluted with 2 Tbsps. water)
    1 tsp

    grapeseed oil
    2 tbsp

    flank steak ((often labeled “London broil”))
    2 lbs