Teriyaki Noodles with Beef

Teriyaki Noodles with Beef

There are oodles of noodles and veggies in this heart-healthy one-dish dinner.  If sodium content is a concern, you can use Lea & Perrins or sodium-reduced soy sauce instead of regular soy sauce.

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Teriyaki Noodles with Beef

Yields6 Servings

 1 lb (500 g) Beef Flank Steak, partially frozen
  cup (75 mL) Teriyaki Sauce, divided (recipe follows or use ready-made)
 ½ lb (250 g) whole wheat spaghetti or soba noodles
 2 tbsp (25 mL) vegetable oil, divided
 1 EACH onion, carrot and celery stalk thinly sliced
 1 sweet red pepper, seeded and thinly sliced
 3 shitake or regular mushrooms, stemmed and sliced
 1 ½ (375 mL) broccoli florets
  cup (150 mL) boiling water
 4 green onions, sliced on diagonal

Slice flank steak as thinly as possible on diagonal against the grain. Cut each slice into thirds crosswise. Marinate in 2 tbsp (25 mL) Teriyaki Sauce for about 10 minutes or up to a few hours in refrigerator.

Bring large pot of water to a boil. Add noodles and cook until tender.

Meanwhile heat 1 tbsp (15 mL) oil in large deep nonstick skillet or wok on medium-high heat. Add steak and cook for about 2 minutes or until meat loses its raw appearance. Remove from pan, set aside.

Clean pan, if necessary, and heat remaining oil. Add onion, carrot, celery, red pepper, mushrooms and broccoli. Stir-fry for 3 to 4 minutes or until vegetables are bright and almost tender.

Return steak to pan. Add remaining Teriyaki Sauce and boiling water, bring to a boil. Reduce heat and simmer for 2 minutes.

Drain noodles well, add to pan and cook for a few minutes, tossing everything together, until noodles absorb juices but dish is still very moist. Toss with green onions.

Teriyaki Sauce

In small saucepan combine 3 tbsp (45 mL) EACH soy sauce, water, rice wine vinegar and granulated sugar, 1 clove garlic peeled and smashed, 1-inch (2.5 cm) piece fresh ginger peeled and smashed, and 1-inch (2.5 cm) piece lemon peel.

Bring to boil, cook until mixture is reduced by half. Cool. Discard garlic, ginger and lemon peel.

Makes about 1/3 cup (75 mL)

Recipes from HeartSmart™. The Best of HeartSmart™ Cooking. Copyright © 2006 by the Heart and Stroke Foundation of Canada and Bonnie Stern Cooking Schools Ltd. Published by Random House Canada.

Ingredients

 1 lb (500 g) Beef Flank Steak, partially frozen
  cup (75 mL) Teriyaki Sauce, divided (recipe follows or use ready-made)
 ½ lb (250 g) whole wheat spaghetti or soba noodles
 2 tbsp (25 mL) vegetable oil, divided
 1 EACH onion, carrot and celery stalk thinly sliced
 1 sweet red pepper, seeded and thinly sliced
 3 shitake or regular mushrooms, stemmed and sliced
 1 ½ (375 mL) broccoli florets
  cup (150 mL) boiling water
 4 green onions, sliced on diagonal

Directions

1

Slice flank steak as thinly as possible on diagonal against the grain. Cut each slice into thirds crosswise. Marinate in 2 tbsp (25 mL) Teriyaki Sauce for about 10 minutes or up to a few hours in refrigerator.

2

Bring large pot of water to a boil. Add noodles and cook until tender.

3

Meanwhile heat 1 tbsp (15 mL) oil in large deep nonstick skillet or wok on medium-high heat. Add steak and cook for about 2 minutes or until meat loses its raw appearance. Remove from pan, set aside.

4

Clean pan, if necessary, and heat remaining oil. Add onion, carrot, celery, red pepper, mushrooms and broccoli. Stir-fry for 3 to 4 minutes or until vegetables are bright and almost tender.

5

Return steak to pan. Add remaining Teriyaki Sauce and boiling water, bring to a boil. Reduce heat and simmer for 2 minutes.

6

Drain noodles well, add to pan and cook for a few minutes, tossing everything together, until noodles absorb juices but dish is still very moist. Toss with green onions.

Teriyaki Sauce
8

In small saucepan combine 3 tbsp (45 mL) EACH soy sauce, water, rice wine vinegar and granulated sugar, 1 clove garlic peeled and smashed, 1-inch (2.5 cm) piece fresh ginger peeled and smashed, and 1-inch (2.5 cm) piece lemon peel.

9

Bring to boil, cook until mixture is reduced by half. Cool. Discard garlic, ginger and lemon peel.

10

Makes about 1/3 cup (75 mL)

11

Recipes from HeartSmart™. The Best of HeartSmart™ Cooking. Copyright © 2006 by the Heart and Stroke Foundation of Canada and Bonnie Stern Cooking Schools Ltd. Published by Random House Canada.

Teriyaki Noodles with Beef
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