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Thursday April 26, 2018, CrossFit Stapleton – Denver, CO

25
Apr

Thursday April 26, 2018, CrossFit Stapleton – Denver, CO

FREE RECIPE OF THE WEEK!!

Teriyaki Flank Stir Fry

Ingredients:

For the Rice

• 3/4C brown rice
• 1T Sesame Oil
• 1 pinch salt

For the Teriyaki sauce

• 1(15oz)canchoppedpineapple(nosweetener)

• 1honeycrispapple(peeled&cored)

• 1/2”freshginger(peeled&grated)
• 3scallions(roughchopped-buttsremoved)

• 1/4Choney
• 1orange(zested&juiced)
• 1/3Csoysauce

For the flank Steak & Veggies
• 2T Sesame oil
• 1.5# flank steak
• 1/2” ginger (peeled & grated)
• 4 scallions (sliced thin – butts removed)
• 1T sambal oelek
• 1 yellow onion (peeled & sliced thin)
• 1 head broccoli (chopped into florets)
• 4 large carrots (sliced into 1/4” slices)
• 1/2# button mushrooms (caps sliced thin)

Directions:

1. Cook your rice according to its package instructions. Once it is cooked through and fluffy stir in your sesame oil and salt – set aside.

While the rice cooks – prep your sauce.

2. Heat all ‘sauce’ ingredients in a small sauce pan for about 15-20min – stirring occasionally.

3. Allow to cool for 5 min (off heat source) then blend until well mixed and then take 1/2 of the

blended teriyaki and place in a ziplock bag with the flank steak. Seal and place in the fridge.

4. Allow at least an hour to marinade (or up to 4 days!).

When you are ready to eat start your steak.

5. Heat a large skillet over medium-high heat with 1T sesame oil and heat until it simmers.

6. Remove steak from the marinade bag and shake off excess marinade. Place flank on the hot pan and sear until a nice golden brown crust forms (about 2 minutes) then flip and cook an additional 2-3 minutes, or until desired doneness is achieved. One the steak is cooked to your liking remove from the pan and set on a plate (tented with foil) to let rest and stay warm while you finish up the stir fry veggies.

7. Add 1T sesame oil to the hot pan you just removed the steak from. Add in ALL chopped veggies (onions/broccoli/carrots/and mushrooms) to the pan and cook until onions begin to soften – about 8-10 minutes.

8. Turn off heat and dd in ginger, sambal, and scallions – toss well.

9. Serve sautéed veggies oven rice alongside the flank steak!

10. Enjoy!

GET MORE RECIPES IDEAS & NUTRITION COACHING HERE

 

 

CROSSFIT CLASSES:

Performance-

A. Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today’s 3-RM.

B. Complete as many rounds and reps as possible in 12 minutes of:
4 Bar Muscle-Ups
8 Toes to Bar
12 Dumbbell Push Presses (55/35 lbs)

———————————————————————————————————————

Fitness-

A. Six sets of:
Unsupported Seated Strict Press x 5 reps

– Moderate load increase

B. Complete as many rounds and reps as possible in 12 minutes of:
4 Push-Ups + 4 Ring Rows
8 Knees to Chest
12 Dumbbell Push Presses

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