Fried ginger miso steak with broccoli

Treat yourself to the delicious taste of fried ginger miso steak with broccoli! This quick and easy recipe is not only low in calories but also high in nutritional value. This Chinese-inspired dinner combines whole-wheat noodles, tender lean sirloin steak, and a selection of bold vegetables, offering a perfect balance of flavor and healthiness. In just under 30 minutes, you can enjoy a filling meal full of delicious flavors and healthy treats. Whether you’re a busy person or just looking for a nutritious alternative, this fried dish is sure to impress your taste buds while helping you achieve your fitness goals.

Ingredients

  • 200g lean sirloin steak, all visible fat removed
  • 1 tbsp miso paste (I used Clearspring)
  • Thumb-sized piece of ginger, half finely grated, half cut into matchsticks
  • 4 cloves of garlic, 1 finely grated, 3 sliced
  • 175g broccoli, cut into florets
  • 2 star anise
  • 2 nests of whole wheat pasta
  • 4 spring onions, sliced ​​lengthwise and then finely sliced ​​into long strips
  • 2 tsp rapeseed oil
  • 175g mushrooms, halved if large
  • reduced salt soy sauce for serving (optional)
  • Sesame oil for serving (optional)

Preparation steps

  1. Using a sharp knife, cut the steak into strips across the grain.
  2. Mix the steak with miso, grated ginger and grated garlic.
  3. Add some black pepper and stir well to coat the meat.
  4. Bring a medium pot of water to a boil.
  5. Add the broccoli to the boiling water and blanch for 2 minutes.
  6. Remove the broccoli from the water with a slotted spoon.
  7. Add star anise, noodles and spring onions to the boiling water.
  8. Cook for 5 minutes until the noodles are tender.
  9. Meanwhile, heat oil in a non-stick wok.
  10. Sear the steak in the wok for 1 minute until it changes color.
  11. Remove the steak from the pan.
  12. Add the garlic slices, remaining ginger and mushrooms to the wok.
  13. Stir-fry until mushrooms become soft.
  14. If the wok looks dry, splash in some water from the noodles.
  15. Place the steak back in the wok.
  16. Add the broccoli and toss well over the heat to warm through.
  17. Add a little more water to loosen the sauce.
  18. Drain the pasta and arrange on plates.
  19. Top the pasta with the pan.
  20. Serve drizzled with a little soy sauce or sesame oil if desired.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
470 11g 3g 50g 4g 9g 38g 2.1g

Equipment and tools

  • Knife
  • dulcimer
  • grater
  • frying pan
  • Tongs
  • Pot
  • slotted spoon

Allergen information

This recipe contains the following allergens:

  • Miso paste (contains soy)

Storage and leftovers

Store leftovers in an airtight container in the refrigerator for up to 2 days.

Reheat in a skillet or microwave until heated through.

Health Benefits of Roasted Ginger Miso Steak with Broccoli

The combination of ginger, miso, steak and broccoli in this stir-fry not only makes for a delicious meal but also offers numerous health benefits. From providing essential nutrients to supporting digestion and immune system health, each ingredient contributes to the overall nutritional value of this dish.

Lean sirloin steaks

The lean sirloin steaks used in this recipe are a great source of high-quality protein. Protein is essential for building and repairing tissue, supporting muscle growth, and maintaining healthy hair, skin, and nails.

Miso paste

Miso paste is made from fermented soybeans and grains and offers numerous health benefits. It is rich in probiotics, which can support gut health by promoting the growth of beneficial bacteria in the digestive system. Miso paste also contains essential amino acids, vitamins and minerals that contribute to overall well-being.

Ginger

Ginger has long been known for its medicinal properties. It is a natural anti-inflammatory and can help relieve muscle pain and soreness. Ginger also promotes digestion and relieves symptoms such as bloating, indigestion and nausea.

broccoli

Broccoli is a cruciferous vegetable full of important vitamins, minerals and fiber. It is a rich source of vitamin C, which supports immune system health and collagen production. Broccoli also contains antioxidants that may help protect against chronic diseases.

Whole wheat pasta

Whole wheat pasta is a healthier alternative to refined wheat pasta. They provide more fiber, vitamins and minerals, including B vitamins and iron. The fiber content supports digestive health and helps maintain stable blood sugar levels.

rapeseed oil

Rapeseed oil, also known as canola oil, is low in saturated fat and contains a good balance of omega-3 and omega-6 fatty acids. These healthy fats have positive effects on heart health and can help reduce the risk of cardiovascular disease.

Mushrooms

Mushrooms are a nutritious addition to this stir-fry. They are low in calories and fat and still provide important nutrients such as selenium, potassium and B vitamins. Mushrooms are also a source of antioxidants, which may help protect against oxidative stress and inflammation.

Soy sauce and sesame oil (optional)

Soy sauce and sesame oil can be used as optional toppings in this recipe. While soy sauce adds a savory flavor to the dish, it’s important to choose low-salt varieties to control sodium intake. Sesame oil, on the other hand, provides a fragrant and nutty taste while providing healthy monounsaturated fats.

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