Steak with steamed vegetables, soba noodles and ginger sauce
Dietitian's tip: Soba noodles — Japanese noodles made with buckwheat and wheat flour — have a dark brown-gray color. Here they're topped with lean sirloin, fresh asparagus and broccoli florets to make a one-dish meal.
SERVES 4
Ingredients
8 ounces loin steak, cut into 1/2-inch strips
4 ounces dry soba noodles
2 cups chopped fresh asparagus, cut into 1-inch segments
2 cups broccoli florets
For the sauce
1/2 cup reduced-sodium soy sauce
1/3 cup rice wine vinegar
1 tablespoon sesame oil
2 tablespoons freshly grated ginger root, peeled
1 teaspoon sugar
Cracked black pepper, to taste
Directions
Lightly coat a large, nonstick frying pan with cooking spray. Over high heat, saute the strips of steak until slightly pink, about 5 minutes. Set aside on a covered platter to keep warm.
Fill a large pot 3/4 full with water and simmer. Add the soba noodles and cook until almost tender, about 10 minutes, or according to package directions. Drain the pasta thoroughly. Rinse the noodles and drain again.
Meanwhile, in a large pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus and broccoli florets, cover and steam until tender, about 10 minutes. Add the vegetables to the noodles and toss gently to mix evenly.
To make the sauce, in a small saucepan over medium heat combine the soy sauce, rice wine vinegar, sesame oil, ginger, sugar and pepper. Heat until warmed.
Divide the noodle-vegetable mixture onto warmed plates. Add the strips of steak and drizzle with the sauce. Serve immediately.
Nutritional Analysis(per serving)Calories 356 Cholesterol 38 mg
Protein 23 g Sodium 800 mg
Carbohydrate 32 g Fiber 5 g
Total fat 15 g Potassium 687 mg
Saturated fat 5 g Calcium 68 mg
Monounsaturated fat 6 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 1
Protein and dairy 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 3
Meat and meat substitutes 2
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 3
Meats, poultry and fish 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00443 
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