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Soy-Marinated Flank Steak with Soba Noodles
Soy-Marinated Flank Steak with Soba Noodles
4 Reviews
From: EatingWell Magazine, January/February 2015
Flank steak takes on savory Asian flavors with this quick steak marinade recipe. We like buckwheat soba noodles for their nutty flavor but any noodle, such as rice noodles or spaghetti, works well too.
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 3 tablespoons reduced-sodium soy sauce, divided
- 2 tablespoons lime juice
- 1 tablespoon packed brown sugar
- 1 tablespoon minced garlic
- 1 tablespoon minced fresh ginger
- 1 pound flank steak, trimmed and sliced crosswise into ½-inch strips (see Tip)
- 8 ounces buckwheat soba noodles
- 1 12-ounce package broccoli slaw
- 1 tablespoon toasted sesame oil
- 1 tablespoon sesame seeds, toasted
- 1 tablespoon peanut oil, divided
Preparation
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Active
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Ready In
- Combine 2 tablespoons soy sauce, lime juice, brown sugar, garlic and ginger in a large sealable plastic bag. Add steak, turn to coat and let marinate at room temperature for 30 minutes or refrigerate for up to 8 hours.
- Meanwhile, bring a large pot of water to a boil. Add noodles and cook, stirring occasionally, according to package instructions, adding broccoli slaw to the pot during the last minute of cooking. Drain and rinse with cold water. Transfer to a bowl and toss with sesame oil, sesame seeds and the remaining 1 tablespoon soy sauce.
- Heat 1½ teaspoons peanut oil in a flat-bottom carbon-steel wok or large cast-iron skillet over high heat. Remove half of the steak from the marinade and cook, stirring frequently, until desired doneness, 2 to 4 minutes. Reduce the heat to medium-high and repeat with remaining 1½ teaspoons peanut oil and the remaining steak. Serve the steak with the noodles.
- If you have a little extra time before dinner, put the steak in the freezer for about 20 minutes to help make it easier to slice thinly.
- People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
- Serving size: about 3 oz. steak & 1½ cups noodles
- Per serving: 495 calories; 16 g fat(4 g sat); 5 g fiber; 55 g carbohydrates; 35 g protein; 11 mcg folate; 69 mg cholesterol; 6 g sugars; 3 g added sugars; 1,755 IU vitamin A; 75 mg vitamin C; 101 mg calcium; 4 mg iron; 486 mg sodium; 862 mg potassium
- Nutrition Bonus: Vitamin C (125% daily value), Vitamin A (35% dv), Iron (22% dv)
- Carbohydrate Servings: 3½
- Exchanges: 3 starch, 1 vegetable, 3½ lean meat, 2 fat
Reviews 4
February 07, 2015
By: EatingWell User
Not Gluten free
I haven't made this yet, but all soy sauce is NOT gluten free. Check your brand. I think LaChoy is gluten free. Or you can use amino acids instead
January 17, 2015
By: Karin Anderson
Awesome flank steak but underwhelming side
The flank steak strips, after 4 hours of marinating, were very flavorful. The buckwheat soba noodles with the broccoli slaw, on the other hand, were rather underwhelming, without any seasoning to mellow the strong buckwheat and crude cabbage taste. I would definitely make the steak again, but with regular noodles, and season them.
Pros: Very flavorful meat
Cons: Underwhelming noodles
January 09, 2015
By: ch9p3
Yummy and not labor intensive
I sliced and then marinated the meat for just an hour at room temperature - it was just so good.
Pros: Tasty and filling
Cons: I couldn't find buckwheat soba noodles so I used regular soba noodles and it was excellent.
January 05, 2015
By: EatingWell User
Light fare
Very tasty recipe. Couldn't find buckwheat soba noodles so just used regular. Used the packet it came with for the seasoning and worked out great with the flank steak. I only cooked the steak until it was brown as it was sliced very thin and cooked fast. After 8 hours of marination it was very tender
Pros: Didn't have brocolli slaw so used cabbage slaw instead and it worked great
