Introduction: 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)
- 4 TBS Bertolli Extra Light Olive Oil
- 1 lb. Very Lean Sirloin or steak
- 1 Medium Sweet Potato
- 1 Medium Zucchini
- 1/2 Medium Red Onion
- 3 Cloves Garlic
- 2 Slices Raw Ginger Root
FOR THE TERIYAKI SAUCE:
- 3/4 Cup Unsalted Chicken Broth
- 3 TBS Coconut Secret's Teriyaki Sauce
- 1 TBS Cornstarch
- 1/2 teaspoon Pure Sesame Oil
FOR THE GARNISH:
- 1/2 Green Onions with tops
Step 2: PREPARATION:
PREP THE VEGETABLES:
- Slice Red Onion into thin slices
- 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)
- Cut the ends off of the Zucchini (leave the peel on) and slice it in a fashion similar to the potato
- Smash, peel, and finely chop the garlilc
- Cut a couple of thin slices off of the Ginger Root and finely chop or dice.
- Group the vegetables as pictured and set aside.
PREP THE MEAT
- Slice the Sirloin into thin strips and set aside.
PREP THE SAUCE:
- Put 3 TBS of Coconut Teriyaki Sauce in the bottom of a small bowl
- Add the TBS of Cornstarch and mix until completely dissolved
- Add the 3/4 cup of Chicken broth and the 1/2 teaspoon of Sesame Oil
- Mix the ingredients together until well blended, then set aside.
Step 3: 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:
- Add onion to the hot oil and stir-fry until softened (until translucent)
- Add the garlic and ginger root and stir-fry for about 30 seconds
- Add the Sweet Potato slices and stir-fry until tender (about 6 to 8 minutes, (or until they just begin to brown)
- 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)
- Remove the vegetables from the pan and set aside.
STIR-FRY THE MEAT:
- 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)
- 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.
- Return the meat and vegetables to the pan and stir-fry until all the ingredients are combined and heated through.
- Remove the skillet from the heat; season with S&P if needed.
- 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 . . .
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!
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.