STIR-FRIED GINGER MISO STEAK WITH BROCCOLI
Top wholewheat noodles with lean sirloin steak and vegetables for a low-calorie Chinese dinner that can be on the table in under 30 minutes
Provided by Sara Buenfeld
Categories Dinner, Lunch, Main course, Supper
Time 25m
Number Of Ingredients 12
Steps:
- Cut the steak into strips across the grain with a sharp knife, then mix with the miso, grated ginger and grated garlic. Grind in some black pepper and toss really well to coat the meat.
- Bring a medium pan of water to the boil, add the broccoli and blanch for 2 mins. Remove with a slotted spoon. Add the star anise, noodles and spring onions to the water, and cook for 5 mins until the noodles soften.
- Meanwhile, heat the oil in a non-stick wok and stir-fry the steak for 1 min until it just changes colour. Remove from the pan and add the garlic slices, remaining ginger and mushrooms. Stir-fry until the mushrooms soften. If the wok looks a bit dry, splash in a little water from the noodles.
- Return the steak to the wok, add the broccoli and toss well over the heat to warm through, adding a little more water to loosen the sauce a little. Drain the noodles and pile onto plates. Top with the stir-fry and serve drizzled with a little soy sauce or sesame oil, if you like.
Nutrition Facts : Calories 470 calories, Fat 11 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 50 grams carbohydrates, Sugar 4 grams sugar, Fiber 9 grams fiber, Protein 38 grams protein, Sodium 2.1 milligram of sodium
MISO-GINGER DRESSING
This is a great dressing for cooked vegetable salads, spinach salads, tofu and noodle salads, and it's also delicious with a simple bowl of rice.
Provided by Martha Rose Shulman
Categories easy, quick, condiments
Time 5m
Yield 2/3 cup
Number Of Ingredients 8
Steps:
- Combine the miso and vinegar (or vinegar and lime juice) in a small bowl and whisk together. Add the remaining ingredients and whisk until amalgamated. You can also mix this in a blender.
- Toss with the salad of your choice.
Nutrition Facts : @context http, Calories 410, UnsaturatedFat 33 grams, Carbohydrate 7 grams, Fat 42 grams, Fiber 1 gram, Protein 3 grams, SaturatedFat 7 grams, Sodium 493 milligrams, Sugar 3 grams
MISO-GINGER DRESSING
This classic Japanese dressing elevates a simple green salad into something restaurant-worthy. We also like it spooned on top of a pile of sautéed spinach or drizzled over a piece of grilled fish.
Provided by Mark Bittman
Categories easy, quick, condiments
Time 5m
Yield About 1 1/4 cups
Number Of Ingredients 8
Steps:
- Put all ingredients except salt and pepper into a food processor and pulse a few times to mince carrots. Then let machine run for a minute or so, until mixture is chunky-smooth. (If you want it smoother, use a blender.) Taste and add salt and pepper to taste.
Nutrition Facts : @context http, Calories 131, UnsaturatedFat 6 grams, Carbohydrate 14 grams, Fat 7 grams, Fiber 3 grams, Protein 3 grams, SaturatedFat 1 gram, Sodium 798 milligrams, Sugar 5 grams, TransFat 0 grams
PAN-SEARED TUNA WITH GINGER, MISO AND CILANTRO SAUCE
Steps:
- Whisk lemon juice, sesame oil, soy sauce and pepper in small bowl to blend. Place tuna steaks in 13 x 9 x 2-inch glass baking dish. Pour marinade over tuna steaks; turn to coat. Cover and refrigerate 3 hours, turning occasionally.
- Remove tuna from marinade. Spray large nonstick skillet with vegetable oil spray. Heat skillet over high heat. Add 3 tuna steaks to skillet and cook about 3 minutes per side for medium-rare. Transfer tuna steaks to plate. Tent with aluminum foil to keep warm. Repeat with remaining 3 tuna steaks.
- Transfer tuna steaks to plates. Spoon Ginger, Miso and Cilantro Sauce atop tuna. Garnish with cilantro and serve.
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5/5 (10)Total Time 35 minsCategory BeefCalories 781 per serving
- First, make the dressing by combining all of the ingredients in a blender or food processor until smooth and creamy.
- Before you cook the beef, prepare your grains and veggies. The beef cooks quickly, so you’ll want everything ready to go. If you’d prefer to have raw veggies, this step is easy. If you’re cooking the veggies, I cooked mine in the pan drippings from the steak––no additional seasoning required!
- Season the steak with a small pinch of salt and plenty of black pepper. The miso dressing is quite salty, and we’ll be using soy sauce, so use your judgment per your tastes.
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