Soba Noodles Broccoli Beef New York Times
Health | Stir-Fried Soba Noodles With Shiitakes and Baby Broccoli
https://www.nytimes.com/2014/02/06/health/stir-fried-soba-noodles-with-shiitakes-and-baby-broccoli.html
Recipes for Health
Stir-Fried Soba Noodles With Shiitakes and Baby Broccoli
Soba noodles are Japanese, not Chinese, but I love using them in Chinese stir-fries. They have a wonderful nutty flavor, and buckwheat has a lot going for it nutritionally – it is a good source of manganese, copper and magnesium, and it is also high in phytonutrients. To make a quick vegetable stock simmer the shiitake mushroom stalks in a small amount of water for about 20 minutes.
Total time: About 20 minutes
1/2 cup chicken or vegetable stock
1 tablespoon rice wine or dry sherry
1 tablespoon soy sauce (more to taste)
1/2 teaspoon sugar
Salt to taste
1 tablespoon minced garlic
1 tablespoon minced ginger
1/4 to 1/2 teaspoon red pepper flakes, or 1 to 2 serrano or Thai chiles, minced
8 ounces soba noodles
2 teaspoons sesame oil
1/2 pound baby broccoli
2 tablespoons grapeseed oil, peanut oil, sunflower oil or canola oil
1/2 pound tofu, cut in dominoes or small dice
6 ounces fresh shiitake mushrooms, stemmed (discard stems or use for stock), caps sliced
1 bunch scallions, thinly sliced, dark green parts separated
1/2 cup coarsely chopped cilantro
1. Combine stock, soy sauce, rice wine or sherry, sugar and salt to taste in a small bowl. Stir until sugar and salt dissolve. Combine garlic, ginger, and pepper flakes or minced chile in another bowl.
2. Bring a large saucepan or pot of water to a boil, add salt to taste and baby broccoli. As soon as water comes back to a boil (about 1 minute), use a skimmer to remove broccoli and transfer it to a bowl of cold water. Drain in a colander, then on paper towels. Cut stems away from florets and slice about 1/2 inch thick. Bring water back to a boil and cook soba. Drain and toss with 2 teaspoons sesame oil.
3. Place all ingredients within reach of your wok. Heat a 14-inch flat-bottomed wok over high heat until a drop of water evaporates within a second or two when added. Swirl in 1 tablespoon of the oil and add tofu. Stir-fry 1 to 2 minutes, until it begins to color, and remove to a plate. Add remaining oil and garlic, ginger and chile. Stir-fry for no more than 10 seconds and add mushrooms. Stir-fry for 1 minute and add broccoli and the light parts of the scallions. Stir-fry 1 to 2 minutes. Add the noodles, tofu and the stock mixture. Reduce heat to medium and stir-fry 1 to 2 minutes. Add cilantro and the dark green part of the scallions, stir-fry another 30 seconds to a minute, until well combined, and serve.
Yield: Serves 4 to 6
Advance preparation: The soba noodles can be cooked up to a day ahead and kept in the refrigerator. They will clump but when you add them to the pan with the broth they will fall apart. The baby broccoli can be blanched a day ahead and refrigerated. The stir-fry is a last-minute dish but the ingredients can be prepped hours ahead and refrigerated, and the leftovers are delicious; they will keep for about 3 days in the refrigerator.
Nutritional information per serving (4 servings): 376 calories; 12 grams fat; 1 gram saturated fat; 6 grams polyunsaturated fat; 2 grams monounsaturated fat; 0 milligrams cholesterol; 54 grams carbohydrates; 6 grams dietary fiber; 219 milligrams sodium (does not include salt to taste); 17 grams protein
Nutritional information per serving (6 servings): 251 calories; 8 grams fat; 1 gram saturated fat; 4 grams polyunsaturated fat; 1 gram monounsaturated fat; 0 milligrams cholesterol; 36 grams carbohydrates; 4 grams dietary fiber; 146 milligrams sodium (does not include salt to taste); 11 grams protein
Martha Rose Shulman is the author of " The Very Best of Recipes for Health ."
Source: https://www.nytimes.com/2014/02/06/health/stir-fried-soba-noodles-with-shiitakes-and-baby-broccoli.html
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