Japanese-Style Wasabi Steak Salad

This exotic salad, featuring a nice textural contrast between rice noodles and crisp vegetables, uses part of the wasabi salad dressing as a marinade for the steak.

Ingredients

    Marinade and Dressing
  • 6 tbsp (90 mL) rice vinegar
  • 2 tsp (5 mL) Asian Seasoning Mix
  • 1/2 tsp (2 mL) salt
  • 1/4 tsp (1 mL) coarsely ground black pepper
  • 1/2 cup (125 mL) dark sesame oil
  • 1 tbsp (15 mL) prepared wasabi paste
    Steak and Salad
  • 1 flank steak (about 1-1 1/2 lb/500-750 g)
  • 1/2 package (8 oz/2500 g) uncooked straight-cut rice noodles
  • 1 small carrot, peeled and cut into julienne strips
  • 3 radishes, sliced
  • 2 cups (500 mL) sugar snap peas
  • 1/2 seedless cucumber, scored and sliced
  • 1/4 cup (50 mL) toasted sesame seeds

Directions

  1. For marinade and dressing, combine first five ingredients in Small Batter Bowl. Slowly add oil, whisking until well blended. For steak, place flank steak in resealable plastic bag; add 1/4 cup (50 mL) of the marinade. Seal bag; turn to coat. Marinate in refrigerator 3 hours or overnight. (Cover remaining marinade and refrigerate for use as dressing.)

  2. Meanwhile, for salad, cook noodles according to package directions in (4-qt./4 L) Casserole. Drain and rinse under cold water; place in Stainless (4-qt./4 L) Mixing Bowl. Add carrot, radishes, and peas to noodles. Reserve 2 tbsp (30 mL) of the dressing. Pour remaining dressing over noodle mixture; toss to coat. Cover; refrigerate until ready to serve.

  3. Heat Grill Pan over medium heat 5 minutes. Remove steak from marinade; discard marinade. Grill steak 15-20 minutes or until Digital Pocket Thermometer registers 140°F (63°C) for medium-rare doneness or 155°F (68°C) for medium doneness, turning occasionally. Remove steak to cutting board; let stand 5 minutes. Carve steak diagonally across the grain into thin slices.

  4. For each serving, arrange noodle mixture, cucumber slices and steak on serving plates. Drizzle 2 tbsp (30 mL) reserved dressing over salad. Sprinkle with sesame seeds.

Yield:

  • 4-6  servings

Nutrients per serving:

Calories 700, Total Fat 32 g, Saturated Fat 7 g, Cholesterol 40 mg, Carbohydrate 57 g, Protein 29 g, Sodium 520 mg, Fiber 4 g

 

U.S. Diabetic exchanges per serving:

 3 starch, 1 fruit, 4 medium-fat meat, 2 fat (4 carb)

Cook's Tips:

Flank steak is a flat cut of beef that is best when marinated in order to tenderize it. Once cooked, it must be carved across the grain so that the slices are tender, rather than stringy and fibrous. To cut diagonally across the grain, check for the direction the meat fibers are running, then cut crosswise into thin slices, angling the knife slightly.

The temperature of the steak will rise approximately 5°F after it is removed from the pan.

Wasabi, which comes from the root of an Asian plant, is the Japanese version of horseradish and is served with sushi and other dishes as a condiment. It is light green and has a sharp, fiery flavor.

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