Japanese-Inspired Beef & Noodle Salad

5 Reviews
From: EatingWell Magazine Spring 2003

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.

Ingredients 4 servings

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  • Sesame Soy Dressing
  • 3 tablespoons reduced-sodium soy sauce
  • 3 tablespoons strong brewed green tea or black tea
  • 2 tablespoons rice vinegar (see Tips)
  • 1 tablespoon canola oil
  • 1 tablespoon toasted sesame oil
  • Beef and Noodle Salad
  • 3 tablespoons mirin (see Tips)
  • 1 teaspoon ground ginger
  • 1 12-ounce sirloin steak, trimmed
  • 4 ounces soba noodles (see Tips)
  • 1 cup finely shredded or julienned carrot (1 large)
  • 4 cups mixed salad greens
  • 1 tablespoon sesame seeds, toasted (see Tips)

Preparation

  • Active

  • Ready In

  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 of the 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.
  • Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 2 days. Prepare Steps 2-4, cover and refrigerate for up to 2 hours.
  • Rice vinegar is a mild vinegar made from glutinous rice; bottlings range from clear to aged (very dark). Clear rice vinegar works best in this recipe. Substitute cider vinegar in a pinch.
  • Mirin is a sweetened rice wine, made from glutinous rice, found in the Asian aisle of many supermarkets and in Asian markets.
  • Thin buckwheat noodles from Japan called soba are traditionally served cold with a soy-based dipping sauce or hot in a broth. They should be cooked in simmering, not boiling, water and then rinsed well under cold water. Look for soba in natural-foods stores, Asian markets or the Asian section of the supermarket.
  • For the best flavor, toast nuts and seeds before using in a recipe. To toast small nuts, chopped nuts & seeds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition information

  • Serving size: about 2 1/4 cups
  • Per serving: 323 calories; 12 g fat(2 g sat); 2 g fiber; 31 g carbohydrates; 23 g protein; 94 mcg folate; 44 mg cholesterol; 5 g sugars; 0 g added sugars; 6090 IU vitamin A; 10 mg vitamin C; 85 mg calcium; 3 mg iron; 692 mg sodium; 578 mg potassium
  • Nutrition Bonus: Vitamin A (122% daily value), Zinc (27% dv), Folate (24% dv), Iron & Magnesium (18% dv), Potassium & Vitamin C (17% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 1/2 starch, 1 vegetable, 3 lean protein, 3 fat

Reviews 5

September 23, 2015
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By: EatingWell User
Delicious! We make this all the time -- either for a weeknight dinner or guests! It's so delicious and easy to make. I love a meal that can be mostly prepped ahead. Thanks EatingWell!
August 18, 2015
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By: EatingWell User
delicious! Wonderful dinner for casual entertaining. We prep most ingredients before folks arrive so we can enjoy our guests instead of cooking. We always get rave reviews!
March 26, 2013
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By: EatingWell User
FABULOUS and EASY! We will definitely be enjoying this meal again and again! The whole family loved it and it was so easy that we can make it any night of the week. Pros: easy, quick, tasty, kid-friendly
July 09, 2011
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By: Dawn Jacukiewicz Howard
Excellent and easy to make This entree was so simple to make. Even my husband thought it was good and he usually turns his nose up at anything "diet". The marinade for the beef was sweet and a great contrast to the tangy sauce. I really enjoyed the soba noodles too. My kids ate them up. Pros: Easy to prepare and cook
March 31, 2010
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By: EatingWell User
I really enjoyed this recipe. I used about half the meat, so it made for a lighter meal. Great flavor combination with the oils and spices. Definitely recommend!