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Japanese-Inspired Beef & Noodle Salad

Spring 2003, The Essential EatingWell Cookbook (2004)

Your rating: None Average: 4.3 (9 votes)

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.



READER'S COMMENT:
"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! "
Japanese-Inspired Beef & Noodle Salad

Makes: 4 servings

Serving Size: about 2 1/4 cups

Active Time:

Total Time:

Ingredients

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 & 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

  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.

Tips & Notes

  • 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

Per serving: 322 calories; 12 g fat (2 g sat); 44 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 5 g total sugars; 23 g protein; 2 g fiber; 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


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