- Serves: Serves 4; 1 cup beef mixture and heaping 1/2 cup noodles per serving
8 ounces wide lo mein noodles, rice noodles, or udon noodles
Vegetable oil spray
3 medium garlic cloves, minced
1 teaspoon minced peeled gingerroot
1/4 teaspoon crushed red pepper flakes
7 to 8 ounces small broccoli florets
1 medium red bell pepper, cut into short, thin strips
3 tablespoons water
1 1/2 tablespoons cornstarch
1/4 cup low-salt soy sauce
1/2 cup sliced green onions (green and white parts)
Cook the noodles using the package directions, omitting the salt and oil.
Meanwhile, heat a large nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the steak, garlic, gingerroot, and red pepper flakes for about 3 minutes, or until the steak is barely pink in the center, stirring constantly. Transfer to a bowl. Set aside.
Reduce the heat to medium. In the same skillet, stir together the broccoli, bell pepper, and water. Cook, covered, for 2 minutes.
Put the cornstarch in a cup. Add the soy sauce, stirring to dissolve. Pour into the broccoli mixture. Cook for 1 to 2 minutes, or until the sauce thickens and the vegetables are tender-crisp, stirring constantly.
Stir in the steak mixture. Cook for 1 minute, stirring constantly. (Don’t overcook, or the beef may become tough.) Stir in the green onions.
To serve, spoon the noodles onto plates. Top with the steak mixture.
- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- 5.0 g
- Saturated Fat
- 2.0 g
- Trans Fat
- 0.0 g
- Polyunsaturated Fat
- 0.5 g
- Monounsaturated Fat
- 2.0 g
- 46 mg
- 464 mg
- 56 g
- 4 g
- 2 g
- 32 g
3 1/2 starch, 1 vegetable, 3 very lean meat
This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.