Introduction: SOY-FREE, GLUTEN-FREE, STEAK TERIYAKI WITH SWEET POTATOES AND ZUCCHINI

Picture of SOY-FREE, GLUTEN-FREE, STEAK TERIYAKI WITH SWEET POTATOES AND ZUCCHINI
  • I have always liked stir-frying food in a Wok because I can cook everything in one pot. Cooking food in a Wok is quick and easy, and offers one an almost endless opportunity to mix a great variety of vegetables, meat, fish & fowl. The one draw-back (for me) was the fact that the sauces I generally used (Soy, Hoisin, Oyster) were high in sodium and often contained wheat or wheat gluten.
  • While I can tolerate wheat, not all of my family members can. I have been searching the aisles of every store that I visit for along time now, looking for a suitable substitute for the aforementioned sauces, and I think I have finally found one! *Coconut Secret's Coconut Aminos Teriyaki Sauce is not only gluten-free, it contains a little over 50% less sodium that some popular brands of Low Sodium Soy Sauce. (Coconut Secret's also bottles a Soy Sauce substitute, but I haven't been able to locate it yet).

*I found Coconut Secret's sauces at a near-by Whole Foods store.

Step 1: INGREDIENTS (3 SERVINGS)

Picture of INGREDIENTS (3 SERVINGS)
  1. 4 TBS Bertolli Extra Light Olive Oil
  2. 1 lb. Very Lean Sirloin or steak
  3. 1 Medium Sweet Potato
  4. 1 Medium Zucchini
  5. 1/2 Medium Red Onion
  6. 3 Cloves Garlic
  7. 2 Slices Raw Ginger Root

FOR THE TERIYAKI SAUCE:

  1. 3/4 Cup Unsalted Chicken Broth
  2. 3 TBS Coconut Secret's Teriyaki Sauce
  3. 1 TBS Cornstarch
  4. 1/2 teaspoon Pure Sesame Oil

FOR THE GARNISH:

  1. 1/2 Green Onions with tops

Step 2: PREPARATION:

Picture of PREPARATION:

PREP THE VEGETABLES:

  1. Slice Red Onion into thin slices
  2. Peel Sweet Potato; cut it in half lenth-wise, cut the halves into slices about 1-1/2 to 2" long and about 1/8 to 1/4" thick (no need to be accurate)
  3. Cut the ends off of the Zucchini (leave the peel on) and slice it in a fashion similar to the potato
  4. Smash, peel, and finely chop the garlilc
  5. Cut a couple of thin slices off of the Ginger Root and finely chop or dice.
  6. Group the vegetables as pictured and set aside.

PREP THE MEAT

  1. Slice the Sirloin into thin strips and set aside.

PREP THE SAUCE:

  1. Put 3 TBS of Coconut Teriyaki Sauce in the bottom of a small bowl
  2. Add the TBS of Cornstarch and mix until completely dissolved
  3. Add the 3/4 cup of Chicken broth and the 1/2 teaspoon of Sesame Oil
  4. Mix the ingredients together until well blended, then set aside.

Step 3: INSTRUCTIONS:

Picture of INSTRUCTIONS:

Place 2 TBS oil in a Wok or heavy non-stick skillet and heat over medium-high heat until hot but not smoking.

STIR-FRY THE VEGETABLES:

  1. Add onion to the hot oil and stir-fry until softened (until translucent)
  2. Add the garlic and ginger root and stir-fry for about 30 seconds
  3. Add the Sweet Potato slices and stir-fry until tender (about 6 to 8 minutes, (or until they just begin to brown)
  4. Add Zucchini slices and continue to stir-fry until the squash is cooked the way you like it (I like mine to remain a bit crispy)
  5. Remove the vegetables from the pan and set aside.

STIR-FRY THE MEAT:

  1. Wipe out the Wok or skillet with paper towel, then add the remaining 2 TBS oil. Swirl the pan to coat, and heat until the oil just begins to smoke; then add the slices of beef and stir-fry until it is no longer red (until done the way you like it; I like to keep my beef medium rare). Remove beef and set aside (you may have to fry it in 2 batches, depending on the size of your skillet and the amount of beef you have prepared)

FINAL STEPS:

  1. Re-stir the sauce and add it to the Wok or pan and bring it to a boil while constantly stirring. Once the mixture begins to boil reduce the heat and simmer the sauce for about 1 minute.
  2. Return the meat and vegetables to the pan and stir-fry until all the ingredients are combined and heated through.
  3. Remove the skillet from the heat; season with S&P if needed.
  4. Plate and garnish with sliced green onions
  • (I usually add crushed red pepper flakes or a hot pepper to the dishes that I prepare in this manner when I begin stir-frying the meat and I did not do it this time. Consequently I found this recipe to be lacking the "spice" that I usually enjoy and had to add a little Sriracha Sauce to my dinner)!

Step 4: TIME TO EAT . . .

Picture of TIME TO EAT . . .

Steak Teriyaki stir-fired with Sweet Potatoes, Red Onions, & Zucchini . . .served over a mixture of whole grain and wild rice and accompanied with a glass of Red, Red, Wine. UMMM, GOOD!

NUTRITION:

I have calculated the nutrition of this recipe (excluding the rice and red wine) to the best of my ability using the MyFitnessPal Recipe Analyzer. Click on the image to enlarge.

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Bio: I am a 80-year-old self-proclaimed Chef who has spent most of his life in the hotel/resort tourism industry. I have traveled up and down ... More »
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