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20 minute dinner recipes

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Japanese-Inspired Beef & Noodle Salad


From EatingWell:  Spring 2003, The Essential EatingWell Cookbook (2004)

Sirloin steak, soba noodles (Japanese buckwheat noodles) and shredded carrots make this healthy, sesame-soy steak salad recipe a sophisticated, easy dinner any night of the week.

4 servings | Active Time: 45 minutes | Total Time: 45 minutes


Sesame Soy Dressing

Beef & Noodle Salad


  1. To prepare the dressing: Whisk soy sauce, tea, rice vinegar, canola oil and sesame oil in a small bowl.
  2. To prepare the salad: Whisk mirin and ginger in a small bowl. Place steak in a shallow baking dish or pie pan. Pour mirin mixture over the steak; turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 2 hours, turning occasionally.
  3. Put a large pot of salted water on to boil for cooking noodles.
  4. Cook noodles in the boiling water until just tender, about 6 minutes. Drain; rinse under cold water. Transfer noodles to a large bowl. Add carrot and 1/3 cup Sesame-Soy Dressing; toss to coat.
  5. Preheat grill to medium-high.
  6. Lightly oil the grill rack by rubbing it with an oil-soaked paper towel (use tongs to hold the paper towel). Grill the steak for 4 to 6 minutes per side for medium-rare, or until it reaches desired doneness. (Alternatively, brush a little canola oil over a large skillet or ridged grill pan, preferably cast-iron, and heat over high heat. Add the steak and cook for 4 to 6 minutes per side.) Transfer the steak to a cutting board. Let rest for 5 minutes, then slice thinly against the grain.
  7. Build the salad on 4 plates starting with about 1 cup mixed greens, one-fourth of the noodle mixture, then one-fourth of the steak slices. Whisk remaining dressing again to combine, then drizzle about 4 teaspoons over each salad. Sprinkle with sesame seeds and serve immediately.


Per serving : 322 Calories; 12 g Fat; 2 g Sat; 44 mg Cholesterol; 31 g Carbohydrates; 23 g Protein; 2 g Fiber; 692 mg Sodium; 578 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 3 lean protein, 3 fat

Tips & Notes