Nesciunt vel sed et dicta aliquid qui hic eius. Rerum qui commodi soluta id eos expedita corporis.
Looking for a taste sensation, it's time to get into miso and there is no better way than this miso marinated flank steak recipe!!
It's underrated!! We are so used to sirloin, rump and filet that we forget about the other cuts of beef like flank steak. It is lean and flavoursome, but it is also a thin cut and is easily overcooked, which makes it tough.
Because of where this cut of beef comes from the flank of the cow, while it is lean, it is a well-used muscle, and if you don’t prepare it right, it can be tough and chewy.
There can be no in between. In this recipe, we’re going hot and fast, and you’ve got to make sure that you have preheated the grill before you start the cooking.
This helps tenderise the meat by breaking down fibres, and in this recipe, you’ll let the steak marinate for 2-24 hours. Not only is that going to tenderise the meat but is going to give you bucket loads of flavour.
We’re all tempted to eat meats the second that they come out of the pan, resting isn’t just something chefs have invented for fun, under the heat of cooking the fibres firm up which pushes water to the outer layer. When you rest the meat, it allows these juices to redistribute back through the meat – keeping it juicer.
To do this look at the steak and you’ll notice that it’s a bit like wood, the muscle fibres will align and run in the same direction, it’ll look like fine lines running the length of the steak. Cut across the lines and at an angle of about 45°.
Miso paste is a staple of Japanese cooking, and it’s becoming ever more popular in the rest of the world. Miso is typically made from fermented soybeans, the longer the fermentation process, the darker the colour and flavour of the paste.
Miso is great for adding depth of flavour to dishes like soups or salad dressings, but it has got more to add than just flavour. Fermented foods like miso, sauerkraut, kombucha, tempeh contain probiotic which help to keep your gut healthy.
Even though we are only just starting to understand the influence of our guts in our overall health the evidence is pointing to a healthy gut being crucial to overall good health. Within the gut, there are ‘good’ bacteria and ‘bad’ bacteria, and we’re all aiming to have the balance in favour of the good and that’s where probiotics come in, they help to restore/keep the natural balance within the gut.
There are different kinds of miso paste available from light, sweet to dark. Ideally then, when you are out miso shopping you want to find unpasteurised miso, pasteurisation is designed to kill microbes which reduces probiotic activity.
In this recipe we are using white miso, you may also find it called “mellow miso” the lighter miso pastes have a lower salt content than the darker miso pastes. Because of the high salt content of miso, you won’t need to add any additional salt to this dish, and like all good things moderation is important, miso has some great health benefits, but its high salt content means you don’t want to be adding it to every meal.
Let's get into the recipe...
Time: 17minutes (+marinating time)
1 flank steak, trimmed
2 tablespoons of white miso
1 tablespoon of soy sauce
1 teaspoon of fresh ginger, minced
1 teaspoon of sugar
1 tablespoon of peanut oil
1. To make the marinade for the flank steak, begin by heating the sake, soy sauce, ginger and sugar in a small saucepan over a medium-high heat. Once the mixture starts to boil, remove from the heat and whisk in the miso until it has fully dissolved.
2. Place the steak into a ‘non-reactive’ container (like a glass bowl) and pour over the marinade – make sure the steak is submerged in the marinade. Cover the container and keep marinating the steak for at least 2 hours and up to 1 day.
3. After the steak has marinated, remove it from the bag and allow to rest a room temperature for 40 minutes. Meanwhile, preheat your oven grill to a medium- high heat. The preheating is essential to make sure that the steak cooks properly.
4. Wipe the marinade off the steak using a paper kitchen towel and then brush with oil before placing on the grill rack and cooking each side for 6 minutes. This will give you a perfect medium-rare steak, but cook for less time if you prefer rare.
5. Once cooked put the steak on a chopping board and allow to rest for 5 minutes. To serve the steak, cut it diagonally across the grain into 1cm slices.
Oct 13, 2019
Absolutely love this for lunches at weekends of if I'm working from home. It's best eaten fresh but you can store what you don't eat in the fridge and either reheat in a frying pan or microwave.
The 101 Plan will change your life! Step by step, month by month we help you to be the healthiest, happiest you that you can be.
The 101 Plan is the only guide you will need to transform your body, lose weight, tone up and get fit; but if we stopped there we would be letting you down!
Your happiness is about more than how much you weigh or your dress size! And that is why The 101 Plan is about all of you, helping you stress-less, feel amazing, finding the time and confidence to love yourself and your body.
REG Name+ADDRESs • SNF Consulting LTD, Brynford House, 21 Brynford Street, Holywell, Flintshire, CH8 7RD, UK
REG COMP NO • 09509964
Copyright © SNF Consulting LTD