Friday, May 4, 2007

Soba-Edamame Salad with Flank Steak, suggested by Heather

Soba-Edamame Salad with Flank Steak
Cooking Light, JULY 2005

You can substitute whole wheat spaghetti for soba, if desired.

2 quarts water
12 ounces uncooked soba (buckwheat noodles)
2 cups frozen shelled edamame (green soybeans), thawed
2 cups thinly sliced Basic Grilled Flank Steak (about 8 ounces)
1 cup (2-inch) julienne-cut red bell pepper
1 cup shredded carrot
1 cup (1-inch) slices green onions
1/4 cup rice vinegar
2 tablespoons canola oil
1 tablespoon low-sodium soy sauce
2 teaspoons grated peeled fresh ginger
1 teaspoon chili garlic sauce (such as Lee Kum Kee)
1/4 teaspoon salt

Bring 2 quarts water to a boil in a large saucepan. Add soba; cook 4 minutes. Add edamame; cook 2 minutes or until soba is done. Drain and rinse with cold water; drain. Place soba mixture in a large bowl. Add Basic Grilled Flank Steak, bell pepper, carrot, and onions; toss well to combine.

Combine vinegar and remaining ingredients, stirring with a whisk. Drizzle over soba mixture; toss gently to coat. Cover and chill.

Yield: 6 servings (serving size: 1 1/3 cups)

CALORIES 389(25% from fat); FAT 10.8g (sat 1.6g,mono 4.2g,poly 2.4g); PROTEIN 22.8g; CHOLESTEROL 20mg; CALCIUM 60mg; SODIUM 417mg; FIBER 5.4g; IRON 4.5mg; CARBOHYDRATE 48.3g

My Notes:
I didn't do their flank steak - I just broiled a sirloin steak. I didn't read the recipe that carefully and did a 1 lb steak, but I don't think it was too much at all. I used the wrong noodles and they stuck together too much... maybe buckwheat noodles don't do that, but next time I will break up the noodles into maybe like 2" pieces before boiling them. I would also cut the green onions smaller than 1". I put more chili garlic sauce than a tsp, and that still was hardly noticeable. Next time I will try a combo of sesame oil and chili sesame oil instead of vegetable and add toasted sesame seeds if I have time. Also, the dressing was very light - I think you could up it by probably half and it would not at all be overwhelming.

Here's the flank steak directions:

1 (2-pound) flank steak, trimmed
2 teaspoons Worcestershire sauce
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
Cooking spray

Place steak in an 11 x 7-inch baking dish. Sprinkle each side evenly with half of Worcestershire sauce, salt, and pepper; rub mixture into steak. Cover and refrigerate at least 20 minutes.

Prepare grill.

Place steak on grill rack coated with cooking spray; grill 8 minutes on each side or until desired degree of doneness. Place on a cutting board; cover loosely with foil. Let stand 10 minutes. Cut steak diagonally across grain into thin slices.

Yield: 8 servings (serving size: 3 ounces)

There are a bunch of recipes to use with this flank steak. If anyone plans on making a big steak and use it with a couple of different recipes, I can post. Here they are:

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