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

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.

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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