Korean Beef and Vegetable Rice Bowls

Serves 4.

Note: To toast sesame seeds, place in a dry pan over medium heat and warm until fragrant and slightly browned; stirring occasionally. Freezing the flank steak before cutting makes it easier to get thin slices. From Meredith Deeds.

• 1 c. uncooked brown rice, preferably short-grain

• 1 lb. flank steak (see Note)

• 3 tbsp. low-sodium soy sauce

• 2 tbsp. brown sugar

• 1 tbsp. minced fresh ginger

• 1 tsp. toasted sesame oil

• 2 garlic cloves, minced

• Pinch of red pepper flakes

• 1 tbsp., plus 2 tsp. vegetable oil, divided

• 3 c. small broccoli florets

• 1 red bell pepper, cut into matchsticks

• 1 large carrot, cut into matchsticks (or 1 c. matchstick-cut carrots)

• Pinch of salt

• 1 tbsp. toasted sesame seeds (see Note)

Directions:

Cook rice according to package directions.

Place flank steak in the freezer for 20 minutes. Transfer to a cutting board and cut across the grain into 1/8-inch-thick slices about 3 inches long.

In a large bowl, combine the soy sauce, brown sugar, ginger, sesame oil, garlic and red pepper flakes. Add the beef and toss to coat. Marinate for 20 minutes.

Heat 1 tablespoon oil in a large skillet or wok on medium-high heat. Add in the beef, spreading the beef all over the surface of the pan. Sauté the beef for 2 minutes, or until just starting to turn pink. Transfer meat and juices to a plate and set aside.

Wipe out the skillet or wok with a paper towel. Heat the remaining 2 teaspoons oil over medium-high heat. Add in the broccoli, bell pepper, carrots and salt, and cook, stirring, for 2 to 3 minutes or until the vegetables are just crispy/tender. Toss in the beef and accumulated juices and cook, stirring, for an additional minute to reheat.

Divide rice into 4 serving bowls and top with beef and vegetables. Sprinkle with sesame seeds and serve hot.

Nutrition information per serving:

Calories 460 Fat 14 g Sodium 800 mg Saturated fat 3 g

Carbohydrates 50 g Calcium 78 mg

Protein 35 g Cholesterol 71 mg Dietary fiber 8 g

Diabetic exchanges per serving: 1 vegetable, 3 bread/starch, 3½ lean meat, ½ fat.