Teriyaki Steak
Teriyaki means shiny grilling. Mirin the Japanese sweet wine, gives the beef its appetising shine, lean rump steak is low in fat and a good source of iron, zinc and B vitamins
INGREDIENTS
4 thick slices Scotch fillet or rump steak (150 g each)
Freshly ground black pepper
4 teaspoons vegetable oil
1 onion, thinly sliced
1 medium green capsicum, seeded and thinly sliced
1 medium red capsicum, seeded and thinly sliced
3 cups cooked rice for serving
Spring onions/ shallots and watercress sprigs for garnish
FOR THE SAUCE
3 teaspoons sugar
8 teaspoons soy sauce
4 teaspoons vegetable oil
4 teaspoons mirin or apple cider vinegar
4 teaspoons sake (Japanese rice wine) or dry sherry
METHOD
1
Grind black pepper over steaks; rub in well.
2
The sauce: place all the ingredients in a medium bowl.
Stir well until sugar is dissolved.
3
Place beef steaks in the sauce.
Rub sauce into beef with fingertips until it is all absorbed.
4
Heat a char-grill or barbecue until hot.
Cook according to taste (2 to 3 minutes for rare, 6 to 8 minutes for well done), turning with tongs.
Transfer steak to a warm plate and keep hot.
5
In a heavy-based frying pan, heat oil.
Add onion and capsicums; fry until soft, about 5 minutes.
6
Thinly slice the beef steaks and serve with vegetables and freshly cooked rice.
Garnish with spring onions and watercress sprigs.
PER SERVING:
Cals 472/kJ 1977, Carbohydrates 44 g, Fibre 2 g, Protein 40g, Sodium 725 mg, Fat 14 g, Cholesterol 101 mg
COOK'S TIPS
To peel onions without crying, remove root end of onion last. This is where the strongest onion odour is released. Avoid inhaling the odour directly.
To seed a capsicum, cut in half, lengthwise, then remove seeds and membrane with a small sharp knife. Pull the stalk out with your fingers