A healthy, stir fry with wasabi-marinated steak that is both low in fat and calories.
Ingredients
- 2 teaspoons wasabi paste, plus extra
- 2 teaspoons fresh ginger, finely grated
- 60ml (1/4 cup) salt-reduced tamari
- 4 (100g each) beef eye fillet steaks, fat trimmed
- 2 x 180g pkts Obento Ramen Noodles
- 2 teaspoons mirin
- 1 bunch gai lan (Chinese broccoli – see notes), trimmed
- 1 teaspoon peanut oil
- 300g mixed mushrooms, wiped, halved if large
- 2 garlic cloves, crushed
- 1 zucchini, halved, thinly sliced diagonally
- Baby herbs, to serve
Method
- Step 1Combine wasabi, ginger and 2 tbs tamari in a glass dish. Add beef. Turn to coat. Cover and set aside for 30 minutes to marinate.
- Step 2Heat a chargrill over medium-high heat. Drain steaks. Spray with olive oil. Cook for 2-3 minutes each side for medium. Transfer to a plate. Set aside, covered, for 5 minutes. Slice.
- Step 3Meanwhile, cook noodles following packet directions. Drain. Toss with mirin and 2 tsp of the remaining tamari. Set aside.
- Step 4Cut gai lan stems and leaves into 4cm lengths. Heat peanut oil in a wok over high heat. Stir-fry mushrooms for 2 minutes. Add garlic. Stir-fry for 30 seconds. Add stems. Stir-fry for 1 minute. Add leaves and zucchini. Stir-fry for 1-2 minutes or until tender crisp. Add remaining tamari. Toss to combine.
- Step 5Divide noodle mixture among plates. Top with vegie mixture and beef. Sprinkle with herbs. Serve with extra wasabi, if using.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1473 kj
Energy
9g
Fat Total
2g
Saturated Fat
5g
Fibre
38g
Protein
27g
Carbs (total)
All nutrition values are per serve
Notes
Gai lan (also known as Chinese broccoli) has dark green leaves and is more robust in flavour and texture than other Asian greens. Like regular broccoli, it contains disease-fighting compounds, plus it’s packed with vitamin K, which assists with cardiovascular health.
- Author: Chrissy Freer
- Image credit: Al Richardson
- Publication: Taste Magazine
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