Soba with Marinated Beef and Tomatoes

Gluten Free
Dairy Free
Health score
35%
Soba with Marinated Beef and Tomatoes
45 min.
4
440kcal

Suggestions

Looking for a delicious and easy-to-make gluten-free and dairy-free meal that's perfect for lunch or dinner? Look no further than this mouthwatering Soba with Marinated Beef and Tomatoes! This main dish comes together in just 45 minutes and serves 4, offering a delightful blend of flavors and textures that will satisfy your taste buds.

Packed with 440 calories per serving, this recipe features a lean and tender flank steak, marinated to perfection in a savory mixture of cornstarch, fat-free chicken broth, garlic, green onions, soy sauce, and more. The beef is then pan-seared to achieve a rich, caramelized exterior, while the inside remains juicy and flavorful.

To complement the beef, this recipe also includes 10 ounces of uncooked soba (buckwheat noodles) or vermicelli, which are cooked to al dente perfection according to package directions. The noodles serve as the perfect base for the dish, absorbing the rich flavors of the sauce and vegetables.

The sauce, a harmonious blend of oyster sauce, low-sodium chicken broth, sugar, and plum tomatoes, adds a tangy and slightly sweet element to the dish, while the garlic and green onions provide a fragrant and aromatic finish.

With a balanced caloric breakdown of 30.54% protein, 20.84% fat, and 48.62% carbs, this Soba with Marinated Beef and Tomatoes is not only delicious but also nutritious, making it a great option for anyone looking to enjoy a satisfying and well-rounded meal. So why not give it a try and discover a new favorite today?

Ingredients

  • teaspoon cornstarch 
  • 0.5 cup fat-skimmed beef broth fat-free
  • pound flank steak 
  •  garlic clove crushed
  • 0.5 cup spring onion sliced (1-inch)
  • 0.5 teaspoon soy sauce low-sodium
  • teaspoon oyster sauce 
  • 0.5 pound plum tomatoes quartered
  • 0.3 teaspoon salt 
  • 10 ounce bulgar wheat uncooked (buckwheat noodles)
  • 0.5 teaspoon sugar 
  • teaspoons vegetable oil divided
  • teaspoon water 

Equipment

  • bowl
  • frying pan

Directions

  1. Trim fat from steak, and cut steak diagonally across grain into thin slices.
  2. Combine the cornstarch, 1 teaspoon oil, water, whiskey, soy sauce, and salt in a large zip-top bag.
  3. Add the steak; seal and toss well to coat. Marinate in refrigerator 10 minutes.
  4. While steak is marinating, cook the noodles according to package directions.
  5. Drain noodles, and keep warm.
  6. Remove steak from bag, discarding the marinade.
  7. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat.
  8. Add the green onions, and saut 30 seconds.
  9. Add steak, and cook 4 minutes or until steak loses its pink color.
  10. Remove steak from pan, and keep warm.
  11. Add chicken broth, sugar, and tomatoes to pan, and stir well. Cover, reduce heat, and cook 3 minutes or until thick. Stir in the steak, oyster sauce, and garlic, and cook 4 minutes or until thoroughly heated.
  12. Combine the beef mixture with noodles in a large bowl, and toss well.

Nutrition Facts

Calories440kcal
Protein30.54%
Fat20.84%
Carbs48.62%

Properties

Glycemic Index
55.52
Glycemic Load
23.85
Inflammation Score
-8
Nutrition Score
27.876956379932%

Flavonoids

Naringenin
0.39mg
Kaempferol
0.22mg
Myricetin
0.09mg
Quercetin
12.58mg

Nutrients percent of daily need

Calories:439.75kcal
21.99%
Fat:10.53g
16.19%
Saturated Fat:3.24g
20.26%
Carbohydrates:55.24g
18.41%
Net Carbohydrates:47.12g
17.13%
Sugar:2.33g
2.59%
Cholesterol:68.04mg
22.68%
Sodium:390.73mg
16.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.7g
69.4%
Vitamin B3:12.63mg
63.16%
Selenium:40.23µg
57.47%
Manganese:1.04mg
51.91%
Phosphorus:498.93mg
49.89%
Magnesium:198.4mg
49.6%
Copper:0.92mg
45.85%
Vitamin B6:0.9mg
45.12%
Zinc:6.21mg
41.41%
Vitamin K:35.87µg
34.16%
Fiber:8.12g
32.49%
Vitamin B2:0.46mg
27.21%
Potassium:896.17mg
25.6%
Iron:3.71mg
20.62%
Vitamin B12:1.09µg
18.25%
Vitamin B5:1.69mg
16.89%
Folate:53.31µg
13.33%
Vitamin C:10.35mg
12.55%
Vitamin B1:0.19mg
12.33%
Vitamin A:597IU
11.94%
Vitamin E:0.89mg
5.94%
Calcium:54.54mg
5.45%
Source:My Recipes