Eat Smart  |  Posted 10.22.14

Asian Beef and Noodle Salad

Asian Beef and Noodle Salad

Serve on a smaller plate and break out a pair of chopsticks – eating with them slows you down and builds in more time to reach satiation. Choose the leanest beef you can find at the market.

Makes 4 servings.

Ingredients

  • 2 Tbsp black or white sesame seeds
  • 3 tsp roasted sesame oil, divided
  • 1/2 lb lean beef, cut in thin strips for stir-fry
  • 1 large red onion, thinly sliced
  • 1 large carrot, halved lengthwise and cut diagonally into 1/4-inch slices
  • 1-2 Tbsp minced garlic, or to taste
  • 1 small zucchini, halved lengthwise, and cut diagonally into 1/4-inch slices
  • 1/2 cup canned sliced mushrooms, drained
  • 1/4 cup fat-free, reduced-sodium beef broth
  • 1/2 pkg. (3 1/2 oz.) rice noodles
  • 5 cups boiling water
  • 1-2 Tbsp reduced-sodium soy sauce, or to taste
  • 1 Tbsp fresh lemon juice
  • Salt and freshly ground black pepper, to taste

Instructions

  • In a non-stick skillet, toast sesame seeds over medium heat until fragrant. Transfer seeds to a bowl. Heat 1 teaspoon oil in the skillet over high heat. Sear meat until browned on one side, about 1 minute. Turn and cook until meat is pink in the center, about 2 minutes. Transfer to a large bowl along with any juices.
  • Heat 1 teaspoon oil in the pan over medium-high heat. Sauté the onion until browned, about 5 minutes. Add to the bowl of meat. Reheat the pan. Stir in carrots and garlic. Add 2 tablespoons broth. Stir-fry 1 minute. Mix in squash and remaining broth. Stir-fry until squash is bright green but still al dente. Add mushrooms and heat through. Add vegetables to the meat.
  • Use hands to break up dry rice noodles into short lengths. Place noodles in a bowl and cover with boiling water. Let sit until just tender but not mushy, about 1 to 2 minutes. Drain. Add to meat and vegetables.
  • Combine soy sauce, juice, black pepper and remaining oil. Pour over salad. Add sesame seeds. Toss to mix well. Season salad to taste with salt and pepper. Serve warm.

Per serving: 306 calories, 9 g. total fat (2 g. saturated fat), 30 g. carbohydrate, 24 g. protein, 2 g. dietary fiber, 310 mg. sodium.

Recipe from American Institute for Cancer Research