Lunch: Beef Teriyaki

This is a better-for-you version of beef teriyaki – an Asian dish that is well-known here in the United States. You can also substitute the beef in this dish for chicken breast or tofu. Or, use the teriyaki as a sauce for cooked vegetables.

This recipe includes superfoods such as:

Lemon, Agave

Health benefits of Beef Teriyaki

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Agave, a sweetener derived from the core of the agave plant, is frequently highlighted in nutritional discussions due to its notably low glycemic index (GI) rating. With a GI score of just 17, it stands out from many other natural sweeteners and sugars that often have higher GI values. For those unfamiliar with the term, the glycemic index is a measure that ranks foods based on how significantly they raise blood glucose (sugar) levels after consumption. Foods with a lower GI value are absorbed more slowly and cause a more gradual rise in blood sugar levels, which is particularly crucial for individuals managing conditions like PCOS (Polycystic Ovary Syndrome).

Ingredients

¼ cup sake
¼ cup light soy sauce
Juice of 1 lemon (about ¼ cup)
1 tablespoon sesame oil
1 tablespoon agave nectar
1-inch piece ginger, thinly sliced
3 large garlic cloves, peeled
2 scallions, trimmed and knotted together or lightly crushed
Freshly crushed black pepper
1 teaspoon tapioca starch or cornstarch, diluted with 2 tablespoons water
2 tablespoon grapeseed oil
2 pounds flank steak (often labeled “London broil”)

Instructions

In a saucepan, add the sake, soy sauce, lemon juice, sesame oil, agave nectar, ginger, garlic, scallions, and pepper, and cook over low heat. Simmer until heated through. Stir in the tapioca starch continuously until the sauce is slightly thickened. Remove sauce from the heat, and cool.
Use 2 tablespoons of the sauce to season the steak.
Add the oil to a large nonstick skillet. When it starts to smoke, add the steak, and pan-fry over medium heat, until golden, about 5 minutes per side. Remove from heat, and serve hot, otpped with remaining teriyaki sauce.