In Japanese, teri means shiny, and yaki means broil. So a teriyaki dish is one that when broiled develops a shiny glaze. To produce the glaze, traditional teriyaki sauces always contain a sweet component. For this broiled flank steak, the sweetness is provided by apple juice concentrate and a little bit of brown sugar.
3 tablespoons reduced-sodium soy sauce
2 tablespoons frozen apple juice concentrate
1 tablespoon cider vinegar
2 teaspoons light brown sugar
1 teaspoon dark sesame oil
1/2 teaspoon ground ginger
1/4 teaspoon salt
3/4 pound well-trimmed flank steak
1. In a shallow pan, stir together the soy sauce, apple juice concentrate, vinegar, brown sugar, sesame oil, ginger, and salt.
2. Add the beef, turning to coat. Refrigerate and marinate for at least 1 hour or up to overnight.
3. Preheat the broiler. Lift the beef from the marinade and place on a broiler pan. Spoon half of the marinade over the beef and broil 4 to 6 inches from the heat for 3 minutes. Spoon the remaining marinade over the beef and broil 4 to 5 minutes longer for medium-rare, or 5 to 7 minutes longer for medium. Let stand for 5 minutes before slicing on the diagonal and across the grain. Makes 4 servings
Tuna Teriyaki Substitute 1 pound of tuna steak for the beef, but marinate (in the refrigerator) for 3 hours, turning the tuna over once. Broil and baste as directed, but cook for a total of 6 to 8 minutes, or until the tuna is medium-rare (cooked through but still slightly pink in the center).
|good source of: vitamin B12, zinc|
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.