Five-Spice Flank Steak with Glazed Eggplants - PCOS-Friendly Recipe
This Five-Spice Flank Steak with Glazed Eggplants is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 2 tsp. Chinese five-spice powder
- 1/2 tsp. salt
- 1 beef flank steak
- 3 tbsp. teriyaki sauce
- 2 tsp. brown sugar
- 1 1/2 tsp. minced peeled fresh ginger
- 1/4 tsp. Asian sesame oil
- 1 clove garlic
- 4 medium Japanese eggplants
- 1 bunch green onions (optional)
Instructions
- Prepare outdoor grill for covered direct grilling over medium heat.
- In cup, combine five-spice powder and 1/2 teaspoon salt; use to rub all over flank steak. Set steak aside. In small bowl, with fork, mix teriyaki sauce, sugar, ginger, sesame oil, and garlic; set aside.
- With knife, trim eggplant stems, then cut each eggplant lengthwise in half. Score cut side of each half with 1/4-inch-deep slits to form a diamond pattern. With tongs, place eggplant, cut sides down, on hot grill rack. Grill 5 minutes or until cut sides are lightly browned.
- Fold 30" by 18" sheet of heavy-duty foil crosswise in half. Place grilled eggplants on double thickness of foil. Pour teriyaki mixture over eggplants. Bring long sides of foil up and over eggplants; fold several times to seal well, then fold in ends to seal tightly.
- Place steak on hot grill rack. Cover grill and cook steak 12 to 15 minutes for medium-rare or until desired doneness, turning over once. After steak has grilled 5 minutes, add foil packet with eggplants to same grill rack. Cook eggplants about 7 minutes or until very tender.
- When eggplants are done, transfer packet to plate. When steak is done, transfer to cutting board. Let steak stand 5 minutes to allow juices to set for easier slicing. If you like, add whole green onions to grill and cook 2 to 3 minutes or until tender, turning occasionally.
- To serve, with kitchen shears, cut an X in top of packet to let steam escape, then carefully pull back foil to open. Thinly slice steak diagonally across the grain. Serve with eggplants with their sauce and green onions if using. Nutritional information is based on one serving of steak. Each serving eggplants: About 55 calories, 2 g protein, 12 g carbohydrate, 1 g total fat (0 g saturated), 3 g fiber, 0 mg cholesterol, 520 mg sodium.
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Frequently Asked Questions
Yes, this Five-Spice Flank Steak with Glazed Eggplants recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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