This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free teriyaki sauce in this dish.
"The more we can see the magic in one thing, a tiny flower, a mango, someone we love, then the more we are able to see the magic in everything and in everyone. Where does the mango stop and the sky begin?”
- Joshua Kadison, Songwriter
Recipes that use prepared sauces can make your life so much easier. There are some good quality sauces on the market now, and even gluten free versions, but keep your eye open for lower sodium varieties. This salad is excellent with brown rice Pad Thai noodles and Annie Chun's brand is pretty easy to find.
If you are going to slice flank steak for a dish, such as London Broil, using a chef’s knife will work fine as the slices should be a little thicker.
For sandwiches using leftover flank steak choose a knife with a serrated edge. The scalloped edge on the knife will let you slice the beef as thin as you like without tearing the fibers.
Servings = 4 | Serving size =about 2 1/2 cups
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4.
This recipe can be divisible by 2.
Cooking time does not include chilling time. This recipe makes great leftovers and is even better the day after making it.
|4 quarts||water (divided)|
|8 ounces||rice noodles (preferably brown rice noodles)|
|5 Tbsp||low-sodium teriyaki sauce or gluten-free low-sodium teriyaki sauce (divided)|
|1 large||bunch broccoli (cut into small flowerets)|
|1 tsp||dark sesame oil|
|1 lb||top round beef (cut into 1/2 inch strips)|
|1 large||bunch green onions (sliced crosswise)|
|1 large||mango (peeled and cut into 1/4 inch dice)|
|2 Tbsp||sesame seeds|
|fresh ground black pepper (to taste)|
Place 3 quarts of the water in a large sauce pan over high heat.
When the water boils, add the rice noodles. Cook for about 12 to 15 minutes until soft but not mushy.
Rinse under cold water and then drain well.
Place the drained noodles in a large mixing bowl and toss with 2 tablespoons of the teriyaki sauce until well coated. Place in the refrigerator to chill.
While the noodles are cooking, place the remaining quart of water in a pan fitted with a steamer basket over high heat.
When the water boils, place the broccoli in the steamer and cook for about 8 minutes.
Remove and rinse under cold water and place in the refrigerator to cool.
Place the sesame oil in a large skillet over high heat.
When the oil is hot, add the beef strips and cook for about five minutes, tossing frequently.
Place in the refrigerator to cool.
When the broccoli and beef are cool, add them to the bowl with the noodles.
Add the remaining teriyaki sauce, mango, sesame seeds and black pepper.
Toss until well blended. Chill well before serving.
Serving size = about 2 1/2 cups
Servings = 4
Amount Per Serving
|Calories 519||Calories from Fat 82|
|% Daily Value|
|Total Fat 8g||15%|
|Saturated Fat 2g||11%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 76g||28%|
|Dietary Fiber 7g||22%|
|Vitamin A 31%||Vitamin C 218%|
|Calcium 20%||Iron 28%|
|Vitamin K 197 mcg||Potassium 1088 mg|
|Magnesium 103 mg|