Info Centre - Hungry Kids

Note: This recipe is especially for kids who need a gluten-free diet. Kids who need a gluten-free diet must avoid foods that contain gluten, which is a type of protein found in many foods.

This gluten-free dish is a great source of iron and protein. The longer you marinate the steak, the better it tastes.

Prep time: 45 minutes

Ingredients:

1 1/4 lb. lean flank steak, fat trimmed
5 garlic cloves, minced
2 tbsp. ginger root, chopped
1/3 c. vinegar
2 tbsp. wheat-free soy sauce, light
1/2 c. onions, chopped and divided
3 c. watercress, cleaned and trimmed
1 medium carrot, grated
1/4 c. water
red pepper flakes (optional)

Utensils:

• knife (You'll need help from your adult assistant.)
• food processor (You'll need help from your adult assistant.)
• grill (You'll need help from your adult assistant.)
• measuring spoons
• measuring cups
• oven (You'll need help from your adult assistant.)
• saucepan
• large bowl

Directions:

1. Place flank steak in a shallow glass dish.
2. Combine garlic, ginger, vinegar, soy sauce, red pepper (optional), and 1/4 cup onions in a food processor. Blend until smooth.
3. Pour half the marinade over the steak. Turn steak to coat both sides. Cover and refrigerate for at least 30 minutes. Store the remaining marinade in the refrigerator.
4. Grill the steak on each side for 5 to 7 minutes for medium rare.
5. Place remaining marinade into a small saucepan and add 1/4 cup water.
6. Simmer over low heat and cook for 3 to 4 minutes.
7. In a large bowl, toss watercress, remaining onions, and carrots with warm marinade.
8. Slice steak into thin strips and serve steak slices on salad.

Serves: 5

Serving size: approximately 3.5 oz. steak and 1/5 of salad

Nutritional analysis (per serving):

236 calories
29 g protein
10 g fat
4 g sat. fat
6 g carbohydrate
1 g fibre
67 mg cholesterol
315 mg sodium
46 mg calcium
2.9 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions: