STEAK SALAD WITH MISO DRESSING
This recipe is not a grain salad: rather a salad with grains! A small amount of nutty farro adds just enough heft to turn the signature side into a hearty meal.
Provided by Food Network Kitchen
Categories main-dish
Time 40m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Bring a medium saucepan of water to a boil; season with salt. Add the farro and the 2 large garlic cloves. Reduce the heat and simmer, stirring, until the farro is tender, about 15 minutes. Drain, return to the pot and smash the garlic into the farro. Let cool.
- Meanwhile, pound the steak to an even thickness between 2 pieces of parchment paper; season with salt and pepper. Heat 2 tablespoons olive oil in a nonstick skillet over medium heat. Add the steak and cook, turning, until well browned, 8 to 10 minutes for medium rare. Transfer to a cutting board and set aside to rest.
- Meanwhile, add the scallions to the skillet. Cook, tossing, until softened and lightly charred, 2 to 4 minutes.
- Make the dressing: Combine the vinegar, miso, honey and the remaining 3 tablespoons olive oil in a small bowl. Finely grate the small garlic clove into the bowl and whisk; season with salt and pepper. Combine the greens, cucumber, tomatoes and farro in a large bowl; season with salt and pepper. Add 3 to 4 tablespoons of the dressing and toss to coat.
- Divide the salad among shallow bowls. Slice the steak and add to the bowls, along with the scallions. Drizzle with the remaining dressing.
Nutrition Facts : Calories 470, Fat 26 grams, SaturatedFat 5 grams, Cholesterol 74 milligrams, Sodium 779 milligrams, Carbohydrate 30 grams, Fiber 4 grams, Protein 30 grams, Sugar 9 grams
MISO STEAK WITH NOODLE SALAD
Looking for a quick, nutritious dish for busy days? Try our speedy, easy miso steak with a noodle and veg salad - it's healthy, low in calories and tastes great
Provided by Sara Buenfeld
Categories Dinner
Time 20m
Number Of Ingredients 15
Steps:
- For the salad, simmer the broccoli in a large pan of boiling water for 3-4 mins. Meanwhile, cook the noodles following pack instructions, then drain both and set aside.
- For the dressing, whisk the miso paste in a large bowl with the lemon juice, vinegar, ginger and oil. Toss with the cooked broccoli, noodles, red onion, carrots, tomatoes and sesame seeds.
- For the steak, heat a wok or frying pan over a medium heat and briefly stir-fry the garlic and ginger until they begin to colour. Add the steak and stir-fry for a few minutes until brown. Pile half on top of the noodle salad. Add the miso to the wok with 2 tbsp water to lift the ginger and garlic from the pan, then spoon over the meat. Serve half and chill the rest for another day. You can enjoy the leftovers chilled or reheat in the microwave or oven until warmed through. Will keep chilled for two days.
Nutrition Facts : Calories 396 calories, Fat 13 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 36 grams carbohydrates, Sugar 10 grams sugar, Fiber 9 grams fiber, Protein 30 grams protein, Sodium 1.1 milligram of sodium
PANKO CRUSTED EGGPLANT STEAK WITH MISO UDON NOODLES
Steps:
- In shallow dishes, mix the flour, salt and black pepper. Place the egg in another dish and the panko and thyme in a third. Dredge the eggplant in the flour, then egg, and then panko. Deep fry at 350 degrees until golden, about 5 minutes. Season lightly with salt and drain on paper towels.
- In a saucepan, heat the chicken stock and whisk in the miso and ginger. Season and check. Heat through and add scallions, tofu and noodles. In a bowl, whisk together vinegar, sesame oil, sugar and white pepper. Toss with greens and mushrooms to coat. Check for seasoning.
- PLATING In large pasta bowls, ladle in the noodle soup. Slice the eggplant in half on the bias and place on top of the noodles. Top with salad.
- Wine Suggestion: Pacific Echo Brut Rose
STIR-FRIED GINGER MISO STEAK WITH BROCCOLI
Top wholewheat noodles with lean sirloin steak and vegetables for a low-calorie Chinese dinner that can be on the table in under 30 minutes
Provided by Sara Buenfeld
Categories Dinner, Lunch, Main course, Supper
Time 25m
Number Of Ingredients 12
Steps:
- Cut the steak into strips across the grain with a sharp knife, then mix with the miso, grated ginger and grated garlic. Grind in some black pepper and toss really well to coat the meat.
- Bring a medium pan of water to the boil, add the broccoli and blanch for 2 mins. Remove with a slotted spoon. Add the star anise, noodles and spring onions to the water, and cook for 5 mins until the noodles soften.
- Meanwhile, heat the oil in a non-stick wok and stir-fry the steak for 1 min until it just changes colour. Remove from the pan and add the garlic slices, remaining ginger and mushrooms. Stir-fry until the mushrooms soften. If the wok looks a bit dry, splash in a little water from the noodles.
- Return the steak to the wok, add the broccoli and toss well over the heat to warm through, adding a little more water to loosen the sauce a little. Drain the noodles and pile onto plates. Top with the stir-fry and serve drizzled with a little soy sauce or sesame oil, if you like.
Nutrition Facts : Calories 470 calories, Fat 11 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 50 grams carbohydrates, Sugar 4 grams sugar, Fiber 9 grams fiber, Protein 38 grams protein, Sodium 2.1 milligram of sodium
MISO STEAK
Steak doesn't have to be a heavy meal - give it a Japanese-style marinade for a low-fat supper
Provided by Good Food team
Categories Dinner, Main course
Time 1h20m
Number Of Ingredients 6
Steps:
- Tip the miso paste, Sherry or sake, sugar and garlic into a sealable food bag. Season with a generous grinding of black pepper, then squash it all together until completely mixed. Add the steak, gently massage the marinade into the steak until completely coated, then seal the bag. Pop the bag into the fridge and leave for at least 1 hr, but up to 2 days is fine.
- To cook, heat a heavy-based frying pan, griddle pan or barbecue until very hot. Wipe the excess marinade off the steak, then sear for 3 mins on each side for medium-rare or a few mins longer if you prefer the meat more cooked. Set aside for 1 min to rest. Carve the beef into thick slices and serve with a crunchy salad made with the spinach, cucumber, celery, radish and sesame seeds.
Nutrition Facts : Calories 232 calories, Fat 9 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 4 grams carbohydrates, Sugar 3 grams sugar, Protein 32 grams protein, Sodium 0.66 milligram of sodium
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