Miso Marinated Steak With Bok Choy Stir-Fry Recipe

Flank steak in miso sauce veggies
Patsy Catsos, MS, RDN, LD

Nutrition Highlights (per serving)

Calories 305
Fat 14g
Carbs 11g
Protein 35g
View All
Total Time 40 min
Prep 20 min, Cook 20 min
Servings 6

Flank steak is an attractive and relatively economical way to serve steak, since each portion includes a few strips of meat rather than a large piece. The flavorful marinade for the steak doubles in this recipe as a stir-fry sauce for the vegetables. This dish tastes great served over short grain white or brown rice, so plan accordingly.

Ingredients

  • 1 tablespoon minced, peeled fresh ginger root
  • 3 tablespoons miso paste
  • 2 tablespoons mirin
  • 2 tablespoons reduced sodium soy sauce
  • 3 tablespoons water
  • 2 tablespoons rice vinegar
  • 1 tablespoon plus 1 teaspoon sesame oil
  • 2 teaspoons sugar
  • 1 ½ pound flank steak
  • 2 teaspoons canola oil
  • 1 pound baby bok choy
  • ½ large red bell pepper, cut in 1/2-inch pieces
  • ¾ cup drained canned mushrooms (4 ounces dry weight)

Preparation

  1. In a small bowl, whisk together the ginger, miso, mirin, soy sauce, water, vinegar, sesame oil, and sugar until the sugar is dissolved and the mixture has a smooth texture. Remove ¼ cup of the miso marinade to a small bowl and set aside for the vegetable stir-fry.
  2. Place the steak in a 1 gallon zip-top bag and pour in the remaining miso marinade. Seal the bag, removing as much as air as possible, and refrigerate the steak for 1 to 24 hours.
  1. Grill the steak on both sides to the desired level of doneness, brushing several times with marinade from the bag. Remove the steak to a cutting board and cover it with foil to rest.
  2. Slice baby bok choy lengthwise into halves. If baby bok choy is more than one inch in diameter, slice it lengthwise into quarters. Wash the bok choy, swishing vigorously and paying attention to the root end where sand can hide. Drain, rinse, and repeat.
  3. Heat a large skillet over medium high heat. When wok is hot, add oil; then add bok choy and red pepper and stir-fry until char marks appear, 3 to 5 minutes. Stir in the mushrooms. Add the reserved ¼ cup of marinade and stir-fry until bok choy is tender, 1 to 3 minutes.
  4. Just before serving, slice steak across the grain while holding the knife at a 45-degree angle into ¼ inch thick slices. Serve the vegetables and steak strips over cooked rice.

Variations and Substitutions

Substitute baby bok choy with a 1 pound head of regular bok choy prepared as follows: cut leaves off where they join white stalks and slice leaves crosswise into 1-inch thick strips, wash, and set aside.

Cut end root off stalks and discard root. Cut stalks crosswise into ½ inch thick pieces. Stir fry stalks first with bell pepper until softened and charred in spots, 4 to 6 minutes. Add leaves and mushrooms together, stir fry 1 minute, then add reserved marinade and stir fry 1 minute more.

If you wish to turn the leftover marinade into extra sauce, boil it for one minutes in a separate small saucepan to cook it thoroughly before adding it to the vegetables in the skillet.

To make this recipe gluten-free, use gluten-free soy sauce or gluten-free tamari.

Cooking and Serving Tips

Canned mushrooms are not created equal. Avoid the cheapest brands; they are not nearly as tasty. The amount of mushrooms called for in this recipe, ¾ cup drained, is the yield from a 7-ounce can, which may also be described as “4 ounce dry weight” on the front of the package.

Assemble bowls or plates before serving, or serve family-style, passing a platter of beef strips, rice, and vegetables separately. One serving should be about 3 ounces steak plus 2/3 cup vegetables and sauce.

Nutrition Facts
Servings: 6
Amount per serving  
Calories 305
% Daily Value*
Total Fat 14g 18%
Saturated Fat 4g 20%
Cholesterol 90mg 30%
Sodium 648mg 28%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 7%
Total Sugars 6g  
Includes 1g Added Sugars 2%
Protein 35g  
Vitamin D 2mcg 10%
Calcium 107mg 8%
Iron 3mg 17%
Potassium 651mg 14%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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