By Mayo Clinic Staff

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.

Number of servings

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

  • Total fat 15 g
  • Calories 356
  • Protein 23 g
  • Cholesterol 38 mg
  • Total carbohydrate 32 g
  • Dietary fiber 5 g
  • Monounsaturated fat 6 g
  • Saturated fat 5 g
  • Sodium 800 mg
Feb. 03, 2009