Sweet and Spicy Flank Steak | Chinese Broccolini

Prep time: 5 minutes Marinate time: 2 hours, up to all day Cook time: 10 minutes

per serving: 361 calories; 37 grams protein; 16 grams total fat; 0 grams fiber; 6 grams saturated fat; 13 grams carbohydrates; 59 mgs cholesterol; 1077 mgs sodium; 9 WW points plus

Kid Friendly Lower Calorie Morning Prep

Sweet and Spicy Flank Steak


1/2 cup red wine

1/3 cup soy sauce (low sodium)

2 tablespoons ketchup

1.5 tablespoons brown sugar

2 teaspoons garlic, minced

1.5 tablespoons fresh ginger peeled and minced

1 tablespoon toasted sesame oil (can sub reg sesame oil)

1.25 pounds flank steak

1/2 teaspoon crushed red pepper flakes more or less to taste

cooking spray


Add wine, soy sauce, ketchup, brown sugar, red pepper flakes, garlic, ginger and sesame oil to a large ziptop bag. Add steak; turn to coat. Let marinate 2 hours or up to all day, turning occasionally.
Preheat broiler.
Transfer steak to broiler pan coated with cooking spray. Drain marinade into a medium saucepan; boil for 3 minutes.
Broil steak until cooked to desired doneness, about 4 minutes per side for medium rare. Using tongs, transfer steaks to a cutting board and let stand 5 minutes. Cut crosswise into thin slices and serve, passing the sauce. Note: this can be grilled too!

Chinese Broccolini


2 bunches broccolini

2 tablespoons butter

2 tablespoons soy sauce (low sodium)

1/4 teaspoon Chinese five-spice powder

1/3 cup dry roasted peanuts crushed

2 teaspoons water


In a pot filled with 2 inches of water, steam broccolini until the stems are just tender, 4 to 5 minutes. Transfer to a platter.
Discard the water. Add the butter, soy sauce, five-spice powder, and water and place over medium-low heat, stirring until the butter has melted.
Drizzle the mixture over the vegetables, top with the nuts, and serve. Note: broccolini is a green vegetable similar to broccoli but with small florets and long, thin stalks. Although often misidentified as young broccoli, it is a cross between broccoli and kai-lan, Chinese broccoli. You can substitute broccoli if you can't find broccolini in the produce section.