Ginger and garlic pepper steak is a flavorful low-carbohydrate meal that is packed with protein. This dish is often made stir-fry style in a wok with sliced flank steak, chopped garlic cloves, and peeled and chopped ginger. Add other vegetables or mushrooms to taste. Serve the steak plain or over rice.
Vitamins and Minerals
Flank steak is a good source of vitamin B12, vitamin B6, niacin, zinc and selenium. Garlic is an excellent source of vitamin C as well as vitamin B6 and manganese. Ginger adds smaller amounts of vitamin C, vitamin B6, magnesium, potassium, copper and manganese. When the ingredients are combined, this meal is a good source of vitamin B12 and vitamin B6. Vitamin B12 helps the body form red blood cells, while vitamin B6 helps maintain a healthy nervous system, according to Shari Lieberman and Nancy Pauling Brunin, authors of "The Real Vitamin and Mineral Book."
Carbohydrates
The amount of carbohydrates in ginger and garlic flank steak depends on the amount and types of vegetables that you add to the meal. When the meal is prepared in the traditional manner with no additional vegetables except for one chopped shallot, one serving of the dish has only 8 grams of carbohydrates. However, if you add pea pods, red peppers, mushrooms and bean sprouts, the dish has 28 grams of carbohydrates. Adding a serving of white rice to the steak adds up to 44 more carbohydrates for a 1 cup serving of rice.
Fat
Flank steak is a lean cut of beef, with just 8.29 grams of fat for a 3-ounce serving. If you do not add additional oil or a sauce to the dish, garlic and ginger pepper steak is a healthy, low fat meal. Trim the flank steak before you cook it to eliminate excess fat in the meal. Watch the portioning to make sure that you are not consuming more than 3 ounces of flank steak.
Protein
Ginger and garlic pepper steak contains approximately 30 grams of protein Protein is essential for maintaining healthy muscle, as well as for forming hormones, blood, enzymes and antibodies, according to Lilah Al-Masri and Simon Bartlett, authors of "100 Questions & Answers about Sports Nutrition and Exercise." Athletes should consume a diet that is 15- to 20-percent protein. This meal is a healthy way to add protein without adding too much fat.
References
- HealthALiciousNess.com: Nutrition Facts Comparison Tool
- The Real Vitamin and Mineral Book; Shari Lieberman and Nancy Pauling Bruning
- The Sweet Life; Sam Talbot
- Good Housekeeping Step by Step Cookbook; Susan Westmoreland
- HealthALiciousNess.com: Rice White Long-Grain Regular Cooked
- 100 Questions & Answers about Sports Nutrition and Exercise; Lilah Al-Masri and Simon Bartlett
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