Sesame-Garlic Beef & Broccoli with Whole-Wheat Noodles

• 分量: 4 servings
• 調理時間: 30 minutes
• 総時間: 1 hour

材料

1 pound boneless beef sirloin steak, trimmed

2 tablespoons reduced-sodium soy sauce

2 tablespoons lemon juice

1 tablespoon toasted sesame oil, plus 2 teaspoons, divided

3 cloves garlic, minced

1 teaspoon ground ginger

¼ teaspoon crushed red pepper

6 ounces whole-wheat linguine

4 cups broccoli florets

½ cup water

½ cup slivered onion

⅛ teaspoon ground pepper

1 teaspoon toasted sesame seeds

Lemon wedges for serving

手順

Thinly slice beef across the grain into bite-size strips. Place in a resealable plastic bag set in a shallow dish. Combine soy sauce, lemon juice, 1 tablespoon sesame oil, garlic, ginger and crushed red pepper in a small bowl; pour over the beef. Seal the bag; turn to coat. Refrigerate for 30 minutes, turning the bag once.

Bring a large saucepan of water to a boil. Cook linguine for 1 minute less than directed on package. Drain, reserving 1/2 cup of the cooking water.

Meanwhile, combine broccoli and water in a wok or medium nonstick skillet; bring to a boil over medium-high heat. Cook until the water is evaporated, 3 to 4 minutes. Add onion, pepper and the remaining 2 teaspoons sesame oil. Cook, stirring occasionally, until the broccoli is crisp-tender, 3 to 4 minutes. Transfer the broccoli mixture to a bowl; cover and keep warm.

Drain the beef, reserving the marinade. Add half of the beef to the hot wok (or skillet); cook, stirring, until slightly pink in the center, 3 to 5 minutes. Transfer to a plate and keep warm. Repeat with the remaining beef; remove to the plate.

Combine the reserved cooking water and marinade in the wok (or skillet); add the noodles. Cook over medium heat, stirring, just until the noodles are tender and the sauce is thickened slightly, 2 to 3 minutes.

Divide the noodle mixture among 4 plates or shallow bowls. Top with the beef and the broccoli mixture. Sprinkle with sesame seeds and serve with lemon wedges, if desired.

栄養

• カロリー: 357 kcal
• 脂肪総量: 10 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 0 g
• コレステロール: 59 mg
• ナトリウム: 336 mg
• 炭水化物総量: 39 g
• 食物繊維: 6 g
• 糖質総量: 3 g
• タンパク質: 31 g