Grilled Flank Steak, Green Beans, and Brown Rice
Grilled Flank Steak, Green Beans, & Rice
This week for What’s for Dinner? Wednesday, I’m changing things up a little bit.
Normally, I share one of my favorite entrees and leave the sides up to you. However, with healthy habits already stressed enough during the holiday season, I thought it would a good time to share a complete meal idea and teach you how your plate should look at meal time.
How should your meal look at meal time?
Just like the plate above! The largest section, half of your plate, should be green. Veggies and fruits should make up the largest portion of your meal. Grains and lean protein should make up the other half of the plate.
To make your plate look this way for tonight’s dinner, you’ll need the following ingredients:
16 oz flank steak
1/3 cup low sodium soy sauce
1 tbsp grated ginger
1 tsbp sesame oil
1/2 tsp crushed red pepper
3 scallions, chopped
1 tbsp olive oil
4 cups green beans
3 cups cooked brown rice
Here’s how to put it all together:
Step One: Make your marinade. Combine 1/4 c of your soy sauce, the ginger, sesame oil, red pepper, and scallions. Then marinade your steak. Let it sit in the marinade, flipping once for at least 30 minutes.
Step Two: Cook your rice. Prep your rice if you haven’t already according to package directions.
Step Three: Prepare your green beans. Start by boiling the green beans to your desired softness. Then, drain the water from the pot. Toss your green beans with the olive oil and remaining soy sauce and then cook them on a frying pan for 3 mins. When they are done, set them aside.
Step Four: Cook your steak. Set it up on the grill or cook it in your oven under the broiler and until done (about 4-5 mins on each side).
Step Five: Put your plate together. As shown above, start by making half your plate veggies. The rest of your plate will be divided between your lean protein (the flank steak) and your whole grain (the brown rice). Four ounces of protein is a good goal for your lean meat serving size. Think of it as the size of the palm of your hand. For your grains, aim for a handful or about 1/2 a cup. This meal offers a little extra grains.
Now you have a sample of a complete healthy meal and tips for putting your own together. I hope these tips will help you stay on track with your healthy eating goals without having to carry around measuring cups in your purse.
How do you watch your portions? Do you measure items? Have you ever heard of these tips? I’d love to know! Leave me a comment with your best tips or tricks below:
