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Recipe: Steak with steamed vegetables, soba noodles and ginger sauceBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/NU00443
Dietitian's tip: Soba noodles — Japanese noodles made with buckwheat and wheat flour — have a dark brown-gray color. Here they're topped with lean sirloin, fresh asparagus and broccoli florets to make a one-dish meal.
8 ounces loin steak, cut into 1/2-inch strips
4 ounces dry soba noodles
2 cups chopped fresh asparagus, cut into 1-inch segments
2 cups broccoli florets
For the sauce
1/2 cup reduced-sodium soy sauce
1/3 cup rice wine vinegar
1 tablespoon sesame oil
2 tablespoons freshly grated ginger root, peeled
1 teaspoon sugar
Cracked black pepper, to taste
Lightly coat a large, nonstick frying pan with cooking spray. Over high heat, saute the strips of steak until slightly pink, about 5 minutes. Set aside on a covered platter to keep warm.
Fill a large pot 3/4 full with water and simmer. Add the soba noodles and cook until almost tender, about 10 minutes, or according to package directions. Drain the pasta thoroughly. Rinse the noodles and drain again.
Meanwhile, in a large pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus and broccoli florets, cover and steam until tender, about 10 minutes. Add the vegetables to the noodles and toss gently to mix evenly.
To make the sauce, in a small saucepan over medium heat combine the soy sauce, rice wine vinegar, sesame oil, ginger, sugar and pepper. Heat until warmed.
Divide the noodle-vegetable mixture onto warmed plates. Add the strips of steak and drizzle with the sauce. Serve immediately.
Nutritional analysis per serving
|Total fat||15 g||Total carbohydrate||32 g|
|Saturated fat||5 g||Dietary fiber||5 g|
|Monounsaturated fat||6 g||Protein||23 g|
|Protein and dairy||1|
|Meat and meat substitutes||2|
|Grains and grain products||1|
|Meats, poultry and fish||2|
|Fats and oils||1|