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| Recipe: Teriyaki Steak Sandwiches |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 15 min.
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| Ingredients: |
- 1 Tbs. olive oil
- 1-1/2 Lbs. flank steak, cut across the grain into 0-1/8 inch strips
- 1 clove garlic, minced
- 1 Tbs. fresh ginger, minced
- 1/4 Lbs. mushrooms\cooked, sliced
- 1 smallonion\cooked, thinly sliced
- 3 Tbs. cornstarch
- 1-1/2 cups beef stock
- 1/4 cup teriyaki sauce
- 4 slice French bread, 0-1/2 inch thick, toasted
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| Cooking Directions: |
Heat oil in a heavy nonstick skillet over medium-high heat. Saute steak strips, garlic and ginger about 5 minutes, stirring frequently, until steak is no longer pink. Transfer steak to a platter and set aside. Add mushrooms and onions to same skillet and saute 3-4 minutes, stirring frequently, until tender. Combine cornstarch and stock in a jar with a tight-fitting lid. Shake vigorously. Season with salt and pepper to taste. Add teriyaki sauce and shake again. Stir teriyaki mixture into mushrooms in skillet and simmer about 3
minutes, stirring frequently, until sauce begins to thicken. Return
steak to skillet. Cook 1-2 minutes or until steak is heated through.
Serve steak over toasted bread. |
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| Per Serving:
calories 428, fat 18.6g, calories from fat 39%, protein 40.0g, cholesterol 85.7mg, dietary fiber 1.8g
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| Nutrients |
Exchanges |
| Calories |
428 |
Milk Exchanges |
0.0 |
| Protein |
40.0g |
Vegetable Exchanges |
0.8 |
| Carbohydrates |
26.2g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
1.8g |
Bread Exchanges |
1.2 |
| Sugar |
3.9g |
Other Carbohydrates/Sugar Exchanges |
0.2 |
| Fat Total |
18.6g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
6.8g |
Very Lean Meat/Protein Exchanges |
5.1 |
| Mono-unsaturated Fat |
10.5g |
Fat Exchanges |
2.7 |
| Poly-unsaturated Fat |
1.4g |
| % Calories from Fat |
39% |
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|
| Cholesterol |
85.7mg |
| Sodium |
1000.0mg |
| Vitamins |
Minerals |
| Vitamin A |
0.0IU |
Calcium |
46.8mg |
| Thiamin (B1) |
0.8mg |
Copper |
1.7mg |
| Riboflavin (B2) |
0.8mg |
Iron |
5.0mg |
| Niacin (B3) |
9.9mg |
Magnesium |
57.4mg |
| Vitamin B6 |
1.0mg |
Manganese |
0.5mg |
| Vitamin B12 |
4.8mcg |
Phosphorus |
403.5mg |
| Vitamin C |
2.8mg |
Potassium |
799.4mg |
| Vitamin E |
1.1IU |
Selenium |
11.6mcg |
| Folate |
32.5mcg |
Sodium |
1000.0mg |
| Pantothenic Acid |
1.4mg |
Zinc |
6.7mg |
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