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Flank steak marinated in soy, honey, ginger and a little heat, seared and sliced over a crisp salad with a sesame dressing. Cold, crunchy food is often easier to face than a hot plate, and this is a full dinner.
Check off ingredients as you go.
Contains gluten, sesame, soya, sulphites. Check the labels on packaged ingredients:
Mix 15 g of the soy sauce with the honey, garlic, ginger and cayenne. Rub it over the steak and leave it for 15 minutes at room temperature, or up to 8 hours covered in the fridge.
Heat a heavy frying pan or griddle over high heat for 3 minutes. Pat the steak dry with a paper towel, rub it with the neutral oil and cook for 4 to 5 minutes a side, until well browned outside. Move it to a board and rest it for 5 minutes.
Cooked when: 63°C / 145°F in the thickest part, then left to rest for 3 minutes. A food thermometer is the reliable way to tell.
For the dressing, whisk the rest of the soy sauce with the cider vinegar and sesame oil.
Toss the romaine, cucumber, carrot and spring onions with half the dressing and divide between two plates with the warm brown rice.
Slice the steak thinly across the grain, lay it over the salad and spoon the rest of the dressing over the beef.
Pat the steak dry before it goes in the pan. A marinade with honey in it is wet and sugary, and a wet surface steams before it browns; dried, it colours in the first minute and the honey caramelises instead of burning.
One serving is Half the steak over a large salad with 100 g of brown rice. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Pork loin steaks instead of flank steak
Milder. Cook to 63°C / 145°F and rest for 3 minutes in the same way.
Per serving: about 25 kcal less, about 3 g more protein, about 4 g less fat.
Cooked quinoa instead of brown rice
Lighter, and it keeps its bite under the dressing.
Per serving: about 5 kcal less, about 2 g more protein, about 1 g more fat.
Leave out the cayenne
A milder salad. Nothing else changes.
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A main-course salad: the lean steak gives the protein and a modest portion of brown rice makes it a full meal rather than a side.
| Energy | 470 kcal |
|---|---|
| Protein | 39 g |
| Fat | 17 g |
| of which saturates | 4 g |
| Carbohydrate | 42 g |
| of which sugars | 8 g |
| Fibre | 6 g |
| Sodium | 580 mg |
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| flank steak | 300 g | FDC 174776Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, raw | 423 kcal | 64.7 g |
| soy sauce | 25 g | FDC 172473Soy sauce made from soy and wheat (shoyu), low sodium | 14 kcal | 2.3 g |
| honey | 7 g | FDC 169640Honey | 21 kcal | 0.0 g |
| garlic | 5 g | FDC 169230Garlic, raw | 7 kcal | 0.3 g |
| fresh ginger | 10 g | FDC 169231Ginger root, raw | 8 kcal | 0.2 g |
| cayenne pepper | 0.5 g | FDC 170932Spices, pepper, red or cayenne | 1 kcal | 0.1 g |
| rapeseed or other neutral oil | 4.5 g | FDC 172336Oil, canola | 41 kcal | 0.0 g |
| cider vinegar | 10 g | FDC 173469Vinegar, cider | 2 kcal | 0.0 g |
| toasted sesame oil | 9 g | FDC 171016Oil, sesame, salad or cooking | 80 kcal | 0.0 g |
| romaine lettuce | 150 g | FDC 169247Lettuce, cos or romaine, raw | 26 kcal | 1.8 g |
| cucumber | 150 g | FDC 168409Cucumber, with peel, raw | 23 kcal | 1.0 g |
| carrot | 100 g | FDC 170393Carrots, raw | 41 kcal | 0.9 g |
| spring onions | 30 g | FDC 170005Onions, spring or scallions (includes tops and bulb), raw | 10 kcal | 0.5 g |
| cooked brown rice | 200 g | FDC 169704Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | 246 kcal | 5.5 g |
| Whole recipe | Divided by 2 | 942 kcal | 77.3 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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