Japanese-Inspired Beef & Noodle Salad

From EatingWell: Spring 2003, The Essential EatingWell Cookbook (2004) — Subscribe Now!

Sirloin steak, soba noodles (Japanese buckwheat noodles) and shredded carrots make this healthful, aromatic salad a sophisticated treat any night of the week.

Japanese-Inspired Beef & Noodle Salad Recipe

4 servings, about 2 1/4 cups each

Active Time: 40 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

3 tablespoons mirin, (see Note)
1 teaspoon ground ginger
1 12-ounce sirloin steak, trimmed
Sesame-Soy Dressing, divided (recipe follows)
4 ounces soba noodles, (see Ingredient note)
1 cup finely shredded or julienned carrot, (1 large)
4 cups mixed salad greens
1 tablespoon sesame seeds, toasted (see Tip)

Preparation

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.
Put a large pot of salted water on to boil for cooking noodles. Make Sesame-Soy Dressing.
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.
Prepare a grill. 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.
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.

Tips & Notes

Make Ahead Tip: Prepare recipe through Step 3 up to 2 hours ahead. Cover and refrigerate.

Ingredient Notes:
Mirin is a sweetened rice wine, made from glutinous rice, found in the Asian aisle of many supermarkets and in Asian markets.
Soba are Japanese buckwheat noodles.
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.
Tip: To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

Nutrition

Per serving: 390 calories; 13 g fat (3 g sat, 7 g mono); 49 mg cholesterol; 31 g carbohydrates; 32 g protein; 2 g fiber; 712 mg sodium; 701 mg potassium.

Nutrition Bonus: Vitamin A (100% daily value), Zinc (47% dv), Potassium (36% dv), Iron (30% dv), Folate (25% dv), Magnesium (21% dv), Vitamin C (15% dv).

2 Carbohydrate Serving

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