April 30, 2014

A healthy twist on Ginger Beef for Weight Watchers

Post by Chef Corbin

 

 

Total Weight Watchers Points: 5 points per serving

 

While many restaurants and chefs have claimed they invented Ginger Beef, it’s most widely accepted that Chef George Wong of the Silver Inn in Calgary Alberta developed it in the mid-1970’s. It’s been a favourite of Calgarians ever since.

 

The western Canadian version generally consists of deep fried strips of beef coated in a dark sweet sauce that is reminiscent of other Asian sauces that are vinegar and sugar-based (e.g., the Japanese teriyaki). Chef Corbin’s version uses fresh spices to create flavour and honey to add sweetness and banishes the deep frying in favour of marinating and grilling the beef and stir-frying fresh colourful, fresh veggies.

 

Healthy Remake: Chef Corbin’s Ginger and 5-Spice Grilled Flank Steak

with snap pea and bell pepper stir-fry

Yield- 6 portions

 

Steak Marinade

¼ cup reduced sodium soy sauce                                      2 ½ tbsp. grated ginger root

2 cloves garlic minced                                                             ½ tsp 5-spice powder

2- small bird’s eye chilis – seeded and sliced thin

1 tsp. honey                                                                                  3 tbsp. fresh orange juice

1 tbsp. sesame oil

 

Steak

1 LB whole flank steak

1 tsp. canola oil

 

Snap Pea and Pepper Stir-Fry

 

1 tbsp. canola oil                                                       1 clove garlic minced

2 cups julienne snap peas                                  1 whole red pepper cut julienne

1 whole red pepper cut julienne                       1 whole yellow or orange pepper cut julienne

¼ cup 1-inch pieces of green onion               ¼ cup chopped fresh cilantro

pinch of salt and pepper to taste

 

Method

With a small paring knife, lightly score the flank steak on both sides.  Place the scored whole flank steak and marinade ingredients into a large sealable plastic bag and seal it tightly.  Gently turn the bag to combine the marinade ingredients with the raw steak.  Place the marinated steak into the refrigerator and marinate up to 4 hours.

 

Preheat your indoor or outdoor grill to high heat.  Lightly oil the clean grill surface with the canola oil.  Place the whole marinated flank steak onto the pre-heated grill.  Grill the steak on each side for approximately 4 minutes, be sure to rotate the steak once at at 90-degrees to have even grill marks on the steak.  Once the steak is grilled, remove it from the grill and allow it to rest for a minimum of 5-7 minutes.  While your steak is resting, prepare the stir-fry.

 

Pre-heat a large skillet or wok over high heat.  Place the canola oil and garlic into the hot pan and cook for a few seconds.  Add the cut peas, peppers and green onions and toss gently- continue to cook over high heat for 3-4 minutes.  Add the chopped fresh cilantro and season with salt and pepper.  Remove the stir-fry from the heat.

 

With a sharp knife, cut the steak into thin slices.  To ensure tender slices, cut the steak against the grain.  Serve the sliced beef with your snap pea and pepper stir-fry.

 

See Corbin demonstrate this recipe