Oriental Flank Steak with Asparagus and Wild Rice Pilaf

Total Time
1hr 20mins
Prep 1 hr
Cook 20 mins

This low calorie peppery steak dinner (Cooking light, January 1999) is a delicious meal for the whole family. Prep time includes minimum marinating time.

Ingredients Nutrition


  1. Snap off tough ends of asparagus.
  2. Cook asparagus in boiling water for 2 minutes or until crisp-tender.
  3. Drain well and chill.
  4. Combine soy sauce and next 4 ingredients (soy sauce through garlic), reserving 1/3 cup soy sauce mixture.
  5. Set aside.
  6. Place remaining soy sauce mixture, asparagus, and steak in a zip-top plastic bag; seal.
  7. Marinate in regrigerature 1 hour, turning occasionally.
  8. Remove asparagus and steak from bag, and discard mixture.
  9. Place a grill pan (10-inch heavy non-stick skillet) over medium-high heat.
  10. Add asparagus and steak and cook steak 3 minutes on each side or until desired degree of doneness, turning asparagus as needed.
  11. Place steak on a platter, and cover with foil.
  12. Let stand for 5 minutes.
  13. Cut steak diagonally across grain into thin slices.
  14. Combine 1/3 cup reserved soy sauce mixture, spinach, rice, celery, oil, and onions, toss to coat.
  15. Divide asparagus, steak, and wild-rice pilaf evenly among 4 plates.


Most Helpful

This was delicious!! well worth the effort. I used flank steak and marinated it with the asparagus overnight. I did steam rather than boil the asparagus. Very nice combination, spinach, wild rice and celery with a nice little bite in the marinade, and a touch of nuttiness with the sesame oil. We'll be making this one again, thanks for sharing.

Derf July 13, 2003

This was Very good. It seems a bit labor intensive from the instructions but it really wasn't. I modified it a bit, by steaming the asparagus and marinating overnight. I also increased the amount of garlic and left out the celery (i just don't like celery). Would definately make again!

Kimke June 24, 2003

I love this recipe! I was just getting ready to post it myself when I saw it was already here. I have made this since it first came out in Cooking Light. It has become a family favorite over the years--it is so packed with flavor no one would guess that it is also very figure friendly. I have always made it with flank steak but will sometimes substitute a brown and wild rice mix for the wild rice. This is a great recipe! I would highly recommend it. Thanks for posting.

MamaJ May 12, 2007

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