Sesame-Garlic Beef & Broccoli with Whole-Wheat Noodles
Thinly slice beef across the grain into bite-size strips. Place in a resealable plastic bag set in a shallow dish. Combine soy sauce, lemon juice, 1 tablespoon sesame oil, garlic, ginger and crushed red pepper in a small bowl; pour over the beef. Seal the bag; turn to coat. Refrigerate for 30 minutes, turning the bag once.Advertisement
Bring a large saucepan of water to a boil. Cook linguine for 1 minute less than directed on package. Drain, reserving 1/2 cup of the cooking water.
Meanwhile, combine broccoli and water in a wok or medium nonstick skillet; bring to a boil over medium-high heat. Cook until the water is evaporated, 3 to 4 minutes. Add onion, pepper and the remaining 2 teaspoons sesame oil. Cook, stirring occasionally, until the broccoli is crisp-tender, 3 to 4 minutes. Transfer the broccoli mixture to a bowl; cover and keep warm.
Drain the beef, reserving the marinade. Add half of the beef to the hot wok (or skillet); cook, stirring, until slightly pink in the center, 3 to 5 minutes. Transfer to a plate and keep warm. Repeat with the remaining beef; remove to the plate.
Combine the reserved cooking water and marinade in the wok (or skillet); add the noodles. Cook over medium heat, stirring, just until the noodles are tender and the sauce is thickened slightly, 2 to 3 minutes.
Divide the noodle mixture among 4 plates or shallow bowls. Top with the beef and the broccoli mixture. Sprinkle with sesame seeds and serve with lemon wedges, if desired.
Note: See this recipe in our 1,500-calorie diabetes meal plan.
3 lean protein, 2 starch, 1 fat, 1 vegetable