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Prep Time:30 minsAdditional Time:30 minsTotal Time:1 hrServings:4Yield:10 cupsJump to Nutrition Facts
Prep Time:30 minsAdditional Time:30 minsTotal Time:1 hrServings:4Yield:10 cups
Prep Time:30 mins
Prep Time:
30 mins
Additional Time:30 mins
Additional Time:
Total Time:1 hr
Total Time:
1 hr
Servings:4
Servings:
4
Yield:10 cups
Yield:
10 cups
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1poundboneless beef sirloin steak, trimmed2tablespoonsreduced-sodium soy sauce2tablespoonslemon juice1tablespoontoasted sesame oil, plus 2 teaspoons, divided3clovesgarlic, minced1teaspoonground ginger¼teaspooncrushed red pepper6ounceswhole-wheat linguine4cupsbroccoli florets½cupwater½cupslivered onion⅛teaspoonground pepper1teaspoontoasted sesame seedsLemon wedges for serving
Cook Mode(Keep screen awake)
Ingredients
1poundboneless beef sirloin steak, trimmed
2tablespoonsreduced-sodium soy sauce
2tablespoonslemon juice
1tablespoontoasted sesame oil, plus 2 teaspoons, divided
3clovesgarlic, minced
1teaspoonground ginger
¼teaspooncrushed red pepper
6ounceswhole-wheat linguine
4cupsbroccoli florets
½cupwater
½cupslivered onion
⅛teaspoonground pepper
1teaspoontoasted sesame seeds
Lemon wedges for serving
DirectionsThinly 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.TipsNote: See this recipe in our1,500-calorie diabetes meal plan.Originally appeared: What to Eat with Diabetes 2019
Directions
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.TipsNote: See this recipe in our1,500-calorie diabetes meal plan.
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.
Tips
Note: See this recipe in our1,500-calorie diabetes meal plan.
Originally appeared: What to Eat with Diabetes 2019
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Nutrition Facts(per serving)357Calories10gFat39gCarbs31gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
