Educating Steak... A Balanced Soda-Marinade

Video HERE


Having been on a healthy eating kick for the last few years I haven't actually tasted a proper steak in almost 30 months - absolutely criminal! - although there isn't a particular health reason why not, except that we, as a household, are avoiding red meat in general. This was filmed one weekend in the summer when I was alone in the house and feeling in need of a good slab of meat - with token 'healthy' sides.

'Cola'-marinades have been used for steak for years. The acidic nature of the red can helps to break down the meat and increase tenderness, but I prefer a more educated brew, which has a similar effect, but I think it leaves a less-sweet finish which I prefer...

You will need:
1 Steak*
1 can Dr Pepper**

1tbsp Dark Soy Sauce
1tbsp Balsamic Vinegar***
Juice of 1 Lime

*I have a 300g piece of rib eye here, which I prefer generally for the good balance of fat. This kind of marinade is not advisable for fillet steak (What kind of Philistine would marinade a fillet?!) but really works well with other cuts, such as rump or sirloin, but you will probably have to marinade those for slightly longer.
**This is a full-sugar can, you could use a Zero variety - if you're nuts.
***The vinegar and soy balance the sweetness of the soda, the lime also adds sharpness as it tenderizes.

Method:

1. Place the steak flat in your smallest dish*.
2. Pour over the soy, vinegar and lime juice, then add enough Dr Pepper to just cover the meat.
3. Cover with cling film and marinate in the fridge for 4-6 hours, turning once or twice.
4. Remove from the fridge about 30-45 minutes before cooking to allow the meat to come back to room temperature.
5. Blot the steak dry on kitchen paper before cooking to reduce smoking.**
6. Grill until done to your liking, then REST for 2-4 minutes wrapped in foil.
7. Drizzle over any reserved juices and sprinkle with a little sea salt to serve.

*Or one in which it will tightly fit. If you're doing more than one steak, pack them tight, but not touching.
**This works really well on the barbecue. You don't need to blot the steaks before cooking, but if you slightly reduce the leftover marinade you can paint it on for a glaze.

A stir-fry is a great way to put together a meal - or a side dish - with the leftover bendy veg in your fridge. The one I make here has almost no green veg (a bit of celery), which isn't ideal, but whatever you have will do.

You will need: (for 2 people)
1 large Carrot
2 sticks Celery
1 Bell Pepper
1 Red Onion
Small handful Greens (Broccoli, mangetout, green beans)
100g pack Straight-to-wok Noodles
1" Ginger, in matchsticks
1/2-1 Chili
2-3 Cloves Garlic, chopped
Zest of 1 Lime*
3-4tbsp of your leftover Marinade - or...
1tbsp Honey**
2tbsp Light Soy**
1tbsp Dark Soy**
Pinch of Pepper

*If you've planned ahead you will have zested the lime before marinating the steak.
**These amounts are about right for my taste, adjust to suit your own.

Method:

1. Cut your veg. This seems complicated, but really isn't. Carrots and celery should be no thicker than 1/8". Peppers about 1" cubes, or 1/2" strips. Onions in thin wedges. Green florets separated to bite-sized pieces, long beans chopped in half.
2. For the sauce, put the marinade in a small bowl or cup with half the ginger, chili and garlic. add a pinch of pepper and stir.
3. Heat a little oil in a wok - or large pan - until very hot, then add in your hard vegetables (carrot, celery and onion) with the ginger. Cook, stirring, until slightly translucent.
4. Add the medium veg (broccoli, green beans, mini corn) with the garlic and stir until softened.
5. Add the soft veg (Peppers, mangetout) and chili and stir for 1 minute, then add the noodles and stir well to combine and brown slightly.
6. Pour over the sauce and stir until coated and slightly reduced.
7. Remove from the heat, stir in the zest and serve immediately.