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Master Flank Steak Stir Fry Slaw and Filling















Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber


1 tablespoon peanut oil
or vegetable oil
1 small red onion
cut into thin, slivers
2 each garlic cloves
4 each scallions, spring or green onions
4 each carrots
8 ounces daikon (chinese icicle radish)
1 cup chicken broth
¼ pound mushrooms, shiitake
1 small napa (Chinese) cabbage
¼ cup barbecue sauce
1 x salt and black pepper


INSTRUCTIONS: Heat 2 teaspoons oil in a large skillet (preferably nonstick).

Add onion slivers and sauté over medium-high heat until soft, about 5 minutes.

Increase heat to high and add garlic, scallions and carrots and stir quickly.

(If your pan is not large enough, do this in batches.

) Add daikon, ½ cup chicken broth, and mushrooms.

Cook, stirring, until mixture is nearly dry, 5 to 10 minutes.

Transfer mixture to a bowl. Keeping pan over high heat, add remaining teaspoon oil and heat almost to smoking point. Add cabbage and quickly stir-fry until softened. Add reserved cooked vegetables, remaining ½ cup chicken broth, and barbecue sauce. Season to taste with salt and pepper. Cook until heated through. Set aside 2 cups of the mixture for roulade filling. Serve remainder with Grilled Flank Steak. To reheat, stir-fry over high heat just until warmed through. Yields 4½ cups. PER ½-CUP SERVING: 70 calories, 2 g protein, 13 g carbohydrate, 2 g fat (0 g saturated), 0 mg cholesterol, 92 mg sodium, 3 g fiber. FIRST NIGHT: GRILLED FLANK STEAK For convenience, grill all the meat at the same time: the Roulade, the butterflied steak for the Citrus Salad and, of course, the steak for tonight. 1 marinated flank steak (about 1 ¾ pounds) Salt and pepper INSTRUCTIONS: Start heating the grill 30 minutes before removing the meat from the barbecue sauce. Season the steak with salt and pepper and grill to desired doneness. Remove to a cutting board, cover, and let rest 10 minutes before serving. To serve, slice the steak against the grain into ¼ inch thick slices; serve with Stir-Fried Napa Cabbage Slaw. Serves 4. Note: When grilling the 2 steaks and the roulade at the same time, remember the thinner piece of steak will cook faster than the thicker piece and the roulade. When done, let the roulade and thinner piece of flank cool. Wrap well and refrigerate for later in the week.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 326g (11.5 oz)
Amount per Serving
Calories 16223% of calories from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 2mg 1%
Sodium 328mg 14%
Total Carbohydrate 10g 10%
Dietary Fiber 5g 18%
Sugars g
Protein 9g
Vitamin A 210% Vitamin C 42%
Calcium 8% Iron 8%
* based on a 2,000 calorie diet How is this calculated?


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