Korean-Style Steak & Lettuce Wraps
Contributed by: Jim Romanoff of The EatingWell Healthy in a Hurry Cookbook
150 Delicious Recipes for Simple, Everyday Suppers in 45 Minutes or Less - By Jim Romanoff and the Editors of EatingWell Magazine
Putting a healthy, home-cooked meal on the table every day in these busy times is the elusive goal for millions of today's food-conscious consumers. Healthy in a Hurry is the new solution to the perennial weeknight question, "What's for dinner?" EatingWell sets the standard for creating quicker, simpler, healthful recipes that don't require hours of shopping and preparation time, and that never cut corners when it comes to great taste and sensory appeal.
Other books often create quick-and-easy recipes with shortcut ingredients that are usually highly processed and filled with excess calories, added sugars and sodium. Healthy in a Hurry recipes use fresh ingredients that are readily available in supermarkets, making one-stop shopping a snap. Each recipe is thoroughly tested and approved by the nationally recognized EatingWell Test Kitchen and includes a complete nutritional analysis.
In addition, Healthy in a Hurry provides time-saving tips for planning meals and shopping smart, including a special pantry section listing the most essential ingredients to always have on hand to cook quick, healthy and delicious suppers. Basic cooking techniques are provided for even the greenest cooks, with suggestions for the proper tools to use, the lowdown on food safety, and quick explanations of efficient cooking techniques. (such as stir-frying, steaming, broiling and grilling). Menu suggestions allow you to quickly choose suppers made with in-season ingredients, and at-a-glance indexes point you to suppers that are extra-fast, will help you maintain a healthy weight, and are family-friendly enough to appeal to even the most finicky eaters.
Jim Romanoff is the food editor and a longtime recipe developer for EatingWell Magazine in Charlotte, Vermont. He has worked for such diverse publications as Woman's Day, Fresh Ideas, Rolling Stone, Us Magazine and Details. He has been a restaurant cook and caterer and is an avid home cook.
These wraps should be served with lots of condiments: kimchee, for sure, but also nonfat yogurt and shredded carrots dressed with rice vinegar. Serve the various components of the dish separately and let your family or guests build their own wraps to taste.
- 1 pound flank steak
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1 cup diced peeled cucumber
- 6 cherry tomatoes, halved
- 1/4 cup thinly sliced shallot
- 1 tablespoon finely chopped fresh mint
- 1 tablespoon finely chopped fresh basil
- 1 tablespoon finely chopped fresh cilantro
- 1 tablespoon brown sugar
- 2 tablespoons reduced-sodium soy sauce
- 2 tablespoons lime juice
- 1/2 teaspoon crushed red pepper
- 1 head Bibb lettuce, leaves separated
Preheat grill to medium-high.
Sprinkle steak with salt and pepper. Oil the grill rack. Grill the steak for 6 to 8 minutes per side for medium. Transfer to a cutting board and let rest for 5 minutes. Cut across the grain into thin slices.
Combine the sliced steak, cucumber, tomatoes, shallot, mint, basil and cilantro in a large bowl. Mix sugar, soy sauce, lime juice and crushed red pepper in a small bowl. Drizzle over the steak mixture; toss well to coat. To serve, spoon a portion of the steak mixture into a lettuce leaf and roll into a "wrap."
Active Minutes: 35 - Total: 40 Minutes
To Make Ahead: The steak mixture will keep, covered, in the refrigerator for up to 1 day.
Nutrition Bonus: Vitamin A (35% daily value), Vitamin C (20% dv), Iron (15% dv).
Healthy weight - Lower Carbs
Serving Size: Makes 4 Servings
Nutritional Information: Per Serving: 199 calories; 7 g fat (3 g sat, 3 g mono); 45 mg cholesterol; 9 g carbohydrate; 24 g protein; 1 g fiber; 465 mg sodium.