Steak with steamed vegetables, soba noodles and ginger sauce

Dietician's Tip

Soba noodles are made with buckwheat and wheat flour. Here they're topped with lean sirloin, fresh asparagus and broccoli florets to make a one-dish meal.

Ingredients

  • 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

Directions

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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 328
Total carbohydrate: 32 g
Cholesterol: 61 mg
Dietary fiber: 3 g
Monounsaturated fat: 6 g
Protein: 27 g
Saturated fat: 3.3 g
Serving size: About 2 cups
Sodium: 800 mg
Total fat: 11 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1
Meats, poultry and fish: 2
Vegetables: 3

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 2
Nonstarchy vegetables: 3
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Protein and dairy: 1
Vegetables: 3

Last Updated Apr 29, 2015


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