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Main mealBalancedBeef€€€

Chinese Noodles with Beef and Crunchy Vegetables

Name: Chinese Noodles with Beef and Crunchy Vegetables
Prep time: 18 min
Cook time: 10 min
Total time: 28 min
Yield: 2
Ingredients: 300 g Beef, flank, steak, boneless, choice, raw; 1 tbsp Soy sauce made from soy (tamari); 1 tsp CORN STARCH; 0.5 tsp Spices, pepper, black; 150 g Noodles, chinese, chow mein; 200 g Broccoli, raw; 1 large Carrots, mature, raw; 1 medium Peppers, bell, red, raw; 2 medium Green onion, (scallion), bulb and greens, root removed, raw; 2 tbsp Oil, olive, extra virgin; 2 tbsp Soy sauce made from soy (tamari); 1 tbsp Ginger root, raw; 3 clove Garlic, raw; 1 tbsp Honey; 50 ml Soup, beef broth, cubed, prepared with water

Prepare a top-notch stir-fry combining soft Chinese noodles with beef, fresh vegetables and an aromatic ginger sauce. A healthy, quick and protein-rich meal.

Prep time18 min

Cook time10 min

Total time28 min

Servings2

Recipe

For the meat and marinade

Beef, flank, steak, boneless, choice, raw300 gSoy sauce made from soy (tamari)1 tbspCORN STARCH1 tspSpices, pepper, black0.5 tsp

For the noodles and vegetables

Noodles, chinese, chow mein150 gBroccoli, raw200 gCarrots, mature, raw1 largePeppers, bell, red, raw1 mediumGreen onion, (scallion), bulb and greens, root removed, raw2 mediumOil, olive, extra virgin2 tbsp

For the sauce

Soy sauce made from soy (tamari)2 tbspGinger root, raw1 tbspGarlic, raw3 cloveHoney1 tbspSoup, beef broth, cubed, prepared with water50 ml

Wok or large non-stick panPot for cooking the noodlesSmall bowl for the sauceKitchen tongs

Per servingTotal

Calories:857.6 kcal1715.2 kcal

Protein:45.3 g90.6 g

Carbohydrates:76 g152 g

Fiber:11.3 g22.5 g

Water:353.5 ml707 ml

Fat:44.9 g89.8 g

Micronutrients

Sugar:13.5 g27 g

Saturated fat:12.9 g25.8 g

Cholesterol:86.6 mg173.1 mg

Sodium:2118.6 mg4237.1 mg

Potassium:1315.3 mg2630.5 mg

Calcium:101.6 mg203.1 mg

Iron:9.7 mg19.3 mg

Magnesium:95.1 mg190.2 mg

Zinc:9.9 mg19.7 mg

Phosphorus:467.7 mg935.4 mg

Vitamin C:170.3 mg340.6 mg

Vitamin A:501.3 µg1002.6 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1In a bowl, mix the sliced beef, soy sauce and cornstarch. Let it marinate for at least 10 minutes while you prepare the vegetables.
2Cook the Chinese noodles according to the package instructions (usually 3–5 minutes). Drain and rinse with cold water to prevent sticking.
3In a small bowl, prepare the sauce: mix the soy sauce, ginger, garlic, honey and stock.
4Heat a tablespoon of oil in a wok over high heat. Add the beef and stir-fry for 2–3 minutes until browned but still tender. Remove the meat from the pan.
5Add the remaining oil to the same pan along with all the vegetables (except the spring onion). Stir-fry over high heat for 3–4 minutes until the vegetables soften but remain crunchy.
6Return the meat to the pan and add the cooked noodles. Pour over the prepared sauce and stir everything together over the heat for another 1–2 minutes, until the sauce thickens and coats the ingredients.
7Serve immediately, sprinkled with sliced spring onion and sesame seeds if desired.

Nutritional benefits

Thanks to the high zinc and protein content from the beef and the fiber from the whole-grain noodles, this meal contributes to faster recovery after exercise and stable energy levels.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.