The tricks for great stir-fried flank steak are to slice the steak into thin slices against the grain, and then to cook the steak in a very hot pan for a very brief time.
Flank Steak Stir Fry
Ingredients: (serves 4)
1 flank steak – about 1-1/2 pounds
2 medium summer squash or zucchini, cut into bite-size pieces
1/3 pound fresh green beans, with ends removed
4 fresh Italian plum tomatoes
2 tablespoons olive oil
4 cloves fresh garlic, peeled and mashed, diced, or pressed
1-1/2 cups rice
Salt and pepper to taste
Other vegetables or mushrooms to add to the stir fry.
Fresh ginger, diced fine.
Start the rice first. You will have plenty of time to cut and cook the steak and vegetables while the rice cooks. Cook 1-1/2 cups of white rice with 2-1/2 cups water in a rice cooker – or in a heavy saucepan – beginning on high heat, and reducing the heat to simmer as soon as the water boils, and cooking 20 more minutes.
Slice the flank steak in the direction of the grain into long strips no more than 2 inches wide. Then cut thin slices less than 1/4 inch thick across the grain.
Wash and trim the green beans.
Cut the other vegetables into bite-size chunks.
Pre-cook the green beans first – either stir fried in a little oil, or microwaved for 3 minutes on high.
Heat a heavy stockpot or large heavy frying pan over high heat without oil for a couple of minutes until it is very hot.
Add the olive oil, then immediately add the flank steak and the garlic.
Cook on high, stirring constantly, until the flank steak has browned.
Add the squash, tomatoes, and pre-cooked green beans, and continue to cook on high, and stir constantly until the squash is tender yet firm.
Serve the stir fry over the rice.