While shopping in one of my favorite grocery stores here in New Mexico – Sunflower Farmer’s Market – Clean Eating Magazine, a magazine that I had never heard of before, caught my eye. It boasted a Skinny Stir-Fry costing only $1.62 per serving. The cover recipe photo looked beautiful and delicious- Beef and Broccoli Orange Stir-Fry Over Soba Noodles- full of veggies, noodles, and steak with a nice orange soy sauce.
I had never had Soba Noodles before, and we’ve been enjoying a lot of Asian dishes lately, but mostly on rice. I tossed the magazine in my cart and headed to check out hoping for a great new dish to add to my repertoire.
So…was the recipe a keeper or did it bomb? Read on for my notes and thoughts below.
Beef and Broccoli Orange Stir-Fry Over Soba Noodle
Yield: 6 servings
Prep Time: 30 min
Cook Time: 30 min
12 oz soba noodles
Olive oil cooking spray
1 lb lean round steak, pounded to 1/4 inch thick and sliced thin in strips
1/2 cup white onion diced
2 cups fresh broccoli florets, separated into bite size pieces
1/2 red bell pepper, julienne cut
3 tablespoon low sodium tamari soy sauce
juice 1 medium orange
1 tablespoon orange zest
2 cloves garlic, minced
2 teaspoons raw organic honey
2 teaspoons whole wheat flour
1. Cook noodles according to package directions. Drain and set aside.
2. Heat large nonstick or cast-iron skillet over high heat for 1 min. Reduce heat to medium-high, mist pan with cooking spray and saute steak for about 5 minutes or until cooked through. (For medium doneness, the steak will still be slightly pink in the middle.) Remove steak, leaving juices in the pan.
3. Mist same pan again with cooking spray. Add onion, broccoli and pepper and sauteover medium-high heat for about 5 minutes until cooked through.
4. In a medium bowl whisk together soy sauce, orange juice, zest, garlic and honey.
5. Add steak back in to vegetables and pour in soy sauce mixture. Saute steak and vegetables over medium-high heat for about 2 minutes, then whisk in flour to thicken, about 2-3 minutes. Add noodles to pan and cooked until warmed about 3 more min. Remove from heat and serve.
*There is no salt or pepper in the recipe and it uses low sodium tamari soy sauce. I would probably salt and pepper the steak next time, and maybe even give it a tablespoon of soy sauce to marinate in for a few minutes before it is cooked.
*Next time I'd also add a couple teaspoons of fresh grated ginger for additional flavor.
*I'd also probably cook the noodles during the last step of the recipe so they wouldn't be sitting waiting while you make the rest of the recipe. Soba noodles seem to over cook easily, and just those few extra minutes of sitting warm in the strainer made them a tad too soft for me.
Source: Clean Eating, March/April 2010
This recipe was just okay for us. I don’t think I’d make it again as is because there are so many other delicious recipes in the world. I think with a few changes it could be much, much better. After all, the ingredient list looks delicious and they’re all good flavor matches for each other. It certainly has the potential to be a delicious, colorful meal. My biggest complaint is the noodle to vegetable and meat ratio. 12 ounces of pasta is way too much for the amount of vegetables. I would bump the soba noodles down to 8 ounces and use a full red bell pepper instead of just half. Because there were so many noodles and not so much of the rest of the dish, it was really hard to mix it up well. It was just a sticky mess of noodle for me. After I managed to stir it up we ended up taking extra meat and veggies out of the bowl to put on our plates.
Did this recipe deserve the cover spotlight?
Yes and no. It’s colorful and has great ingredients going on, but I think it needs a few improvements to be truly deserving. The cover photo was definitely doctored up to look as great as it does on the cover. Ours was not nearly as appetizing-looking!