Low Calorie Sesame Beef & Broccoli with Noodles
How to make a low calorie Sesame beef and broccoli dinner with whole wheat organic noodles.
Print Instructions
Equipment
- Skillet
Supply List
- 1 lb boneless beef tenderloin tips You can use a steak and slice into strips or purchase tenderloin tips
- 2 tbsp lemon juice
- 2 tbsp soy sauce I used reduced salt soy sauce
- 3 tbsp sesame oil (plus 2 tsp reserved for later)
- 3 cloves garlic I used (3 tsp) minced garlic
- 1 tsp ground ginger
- 1 tsp black pepper
- 1/4 tsp crushed red pepper Use less if you do not like spice
- 8 ounce whole wheat linguine I used organic
- 4 cups broccoli florets
- 1/2 cup water reserved from drained linguine
- 1/2 cup diced onion
- 1 tsp sesame seeds optional as garnish
- 1 - 4 wedges lemon optional as garnish
Instructions : Step by Step
- Place bite sized beef tenderloin (I tenderized with meat tenderizer) in ziplock bag
- Mix soy sauce, lemon juice, 2 tbsp sesame oil, garlic, ginger and crushed pepper in a bowl and pour over beef tenderloin in bag. Seal bag and coat meat with marinade. Refrigerate for 30 minutes.
- Cook linguine on stove top according to directions. Drain and save 1/2 cup of boiling water. Cook 2 minutes less than directions call for as the noodles will also cook in skillet later.
- Combine 1/4 cup water and broccoli in non stick skillet, cover and bring to boil (medium heat) to steam broccoli. Stir broccoli occasionally. Once water is evaporated (about 3-4 min) and broccoli is soft and crisp brown color, add onion, 2 tbsp sesame oil and 1/8 crushed pepper. Cook another 3 minutes stirring occasionally. Once cooked transfer to a bowl and cover to keep warm.
- Drain Beef (reserve drained marinade) and place strips of beef in same skillet (medium heat) cooking until med rare (pink in middle) flipping beef until complete. Remove to covered plate to keep warm once cooked.
- Add linguine and reserved marinade to skillet . Cook on medium heat stirring until noodles are soft. Sauce will thicken a little. Cook about 2 minutes.
- Split up cooked noodles in 4 plates, top with beef and broccoli mix.
- Garnish with sesame seeds and lemon wedge
Tips
I found this dish a little spice (but I am wimpy with spice) so I would use less crushed pepper. Also would add a smidge more sesame oil to the noodles as well during the last step. Nutrition facts from the Eating Well November edition. Recipe adapted from Eating Well.
Nutrition
Calories: 357kcal
Servings: 4
Calories: 357kcal
Cost: $25