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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber. | |  |
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Asian Beef and Broccoli Noodle Bowl
1-1/2 to 2 hours
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Ingredients: |
| 1-1/2 |
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pounds boneless beef chuck shoulder steaks, cut 3/4 to 1-inch thick |
| 2 |
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teaspoons vegetable oil |
| 3 |
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cups water, divided |
| 2 |
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packages (3 ounces each) Oriental or beef-flavored instant ramen noodles, broken up |
| 2 |
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tablespoons minced fresh ginger |
| 4 |
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cups broccoli florets, cut into 1 to 1-1/2-inch pieces |
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Toppings: |
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Toasted sesame seeds, sliced green onions, chopped fresh cilantro (optional) |
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Instructions: |
| 1. |
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Heat oil in stockpot over medium heat until hot. Place beef steaks in stockpot; brown evenly. Pour off drippings; season with pepper, as desired. |
| 2. |
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Add 1 cup water, seasoning packets from ramen noodles and ginger; bring to a boil. Reduce heat; cover tightly and simmer 1-1/4 to 1-3/4 hours or until beef is fork-tender. |
| 3. |
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Remove steaks; keep warm. Add remaining 2 cups water, broccoli and noodles to stockpot; bring to a boil. Cook, uncovered, 4 to 6 minutes or until broccoli is crisp-tender and noodles are tender, stirring occasionally. |
| 4. |
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Carve steaks into thin slices; return to stockpot. Season with salt and pepper, as desired. Garnish with toppings, if desired. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving: 408 calories; 16 g fat (6 g saturated fat; 7 g monounsaturated fat); 90 mg cholesterol; 928 mg sodium; 31 g carbohydrate; 3.1 g fiber; 35 g protein; 5.2 mg niacin; 0.4 mg vitamin B6; 2.9 mcg vitamin B12; 6.0 mg iron; 35.4 mcg selenium; 8.3 mg zinc. |
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