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DEL.ICIO.USBeef and Broccoli With Noodles
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Runners need iron, yet many stick to chicken breasts and pasta — poor sources of iron. One serving of this recipe provides more than a quarter of daily iron needs for runners. -- Chris Rosenbloom, for the Journal-Constitution
Hands on time: 20 minutes Total time: 30 minutes Serves: 4
Ingredients:
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1 1/4 pounds boneless top round steak, cut 1-inch thick
2 (3-ounces) packages beef-flavored instant ramen noodles, broken up
1 1/2 teaspoons cornstarch dissolved in 1/2 cup water
2 tablespoons vegetable oil, divided
8 ounces broccoli florets
2 medium carrots, thinly sliced
1 1/2 cups water
1 teaspoon freshly grated orange peel
Instructions:
Cut steak lengthwise in half, then crosswise into 1/8-inch thick strips. (It helps to have round steak partially frozen when slicing into strips.) Combine seasoning from ramen noodles with cornstarch mixture in large bowl. Add beef and toss.
In large nonstick skillet or wok over medium-high heat, add 1 tablespoon oil. When hot, stir-fry broccoli and carrots for 1 minute. Add noodles and water; bring to a boil. Reduce heat; cover and simmer 3 to 5 minutes or until vegetables are tender and most of the liquid is absorbed, stirring occasionally. Remove from skillet or wok and keep warm.
In the same skillet or wok over medium-high heat, add remaining 1 tablespoon oil. When hot, add half the beef; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. Do not overcook. Remove from skillet or wok and keep warm. Repeat with remaining beef. Serve over noodles and vegetables. Sprinkle with orange peel. -- Adapted from “The Healthy Beef Cookbook” by Richard Chamberlain and Betsy Hornick (John Wiley & Sons, $21.95)
In large nonstick skillet or wok over medium-high heat, add 1 tablespoon oil. When hot, stir-fry broccoli and carrots for 1 minute. Add noodles and water; bring to a boil. Reduce heat; cover and simmer 3 to 5 minutes or until vegetables are tender and most of the liquid is absorbed, stirring occasionally. Remove from skillet or wok and keep warm.
In the same skillet or wok over medium-high heat, add remaining 1 tablespoon oil. When hot, add half the beef; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. Do not overcook. Remove from skillet or wok and keep warm. Repeat with remaining beef. Serve over noodles and vegetables. Sprinkle with orange peel. -- Adapted from “The Healthy Beef Cookbook” by Richard Chamberlain and Betsy Hornick (John Wiley & Sons, $21.95)
Nutrition:
Per serving: 435 calories (percent of calories from fat, 29), 42 grams protein, 35 grams carbohydrates, 4 grams fiber, 14 grams fat (3 grams saturated), 75 milligrams cholesterol, 540 milligrams sodium.
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