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Beef and Broccoli with Soba Noodles

Soba noodles are Japanese buckwheat noodles which have a nutty flavor and provide a little more fiber and protein than regular wheat pasta. Interesting fact: buckwheat is neither a grain, nor wheat, but a seed.Serves: 4



Bring a large pot of water to boil. Cover and simmer until ready to cook soba noodles.

Heat oil in nonstick or cast-iron skillet over medium high heat. Add beef and cook until no pink is left. Add onion and carrots to skillet and cook until softened, about 5 minutes. At this point, bring pot of water to boil and add soba noodles. They need only about 4-6 minutes to cook for most brands; have colander waiting for them so they don’t overcook.

Stir garlic and ginger into beef and cook another minute. Add broccoli and beef stock and continue cooking until broccoli is tender and bright green. Stir in soy sauce and sesame oil. Make sure all is hot.

Drain noodles when they are done, rinse and drain again, and place about 1 cup noodles in each of 4 bowls. Divide beef and broccoli mixture evenly among bowls. Garnish each plate with lemon zest and serve immediately.

Nutrition information per serving: 375 calories, 9 gm fat, 60 mg cholesterol, 796 mg sodium, 43 gm carbohydrate, 6 gm fiber, 37 gm protein, significant source of vitamins A and C and iron. Equivalent to: 2 servings of vegetables, 2 grains, 4 very lean protein, and 1 fat.


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