Are you ready for some football? I know I am. Two periods define my year: Virginia Tech Hokies football season and “other.” The poor Grillmaster is now entering the football widower zone.
I attended my first Hokies game of the season yesterday (Hokies 42, Austin Peay 7). Unfortunately, given the distance we travel, we generally don’t tailgate. If we did, I’d bring this Asian-inspired steak salad, so I thought it would be the perfect choice for the #SundaySupper gang’s virtual tailgate party.
I’ve been making this salad for almost as long as I’ve had diabetes (about 13 years). I can’t believe I haven’t posted the recipe before as it is one of my favorites. It’s simple to throw together, you can serve it hot, cold or room temperature, it travels well, it scales easily to fit the size of your crowd plus it’s tangy, sweet and crunchy too.
If I were taking this salad to a tailgate party, I would marinate the steak, make the dressing and put the vegetables and noodles in a large, resealable plastic bowl the night before. On game day, I would pack everything up, grill the steak once I arrived (or, technically, have the Grillmaster do it) and then throw the salad together on site. I might also grill some extra steak for those who turn up their nose at the prospect of having to eat vegetables in order to get meat.
If you aren’t familiar with Japanese soba noodles, they are shaped like spaghetti and made from a combination of buckwheat flour and wheat flour. (Some are 100% buckwheat, which are gluten-free.) They taste earthier than noodles made from white flour, but aren’t quite as heavy as whole wheat noodles. Soba noodles are lower in calories, carbs and protein than their whole wheat counterparts. If you can’t find them in the Asian aisle of your grocery store, use your favorite spaghetti instead. Soba noodles may be labeled “buckwheat noodles” or “Shin Shu Soba.”
Do you know the three words every woman wants to hear? “Let’s go, Hokies!”
Adapted from No-Fuss Diabetes Recipes for 1 or 2 by Jackie Boucher, Marcia Hayes and Jane Stephenson
1/4 cup low-sodium tamari or soy sauce
2 teaspoons sesame oil
2 teaspoons honey
2 tablespoons rice vinegar
1 pound flank steak or London broil
3 tablespoons low-sodium tamari or soy sauce
2 teaspoons sesame oil
2 teaspoons honey
1/4 cup rice vinegar
1 cup diced red bell pepper
1 cup thinly sliced green onion
4 cups broccoli slaw (or grated cabbage and carrots)
2 cups cooked soba noodles, drained and rinsed with cold water
Marinate the steak:
Place steak in zip-top style plastic bag. Combine tamari, sesame oil, honey and vinegar in a small bowl and pour over steak in bag. Squeeze out as much air as possible and seal bag. Refrigerate for at least 30 minutes or overnight, turning bag a few times.
Make the dressing:
Combine tamari, sesame oil, honey and vinegar in a small bowl. Use a small whisk to thoroughly incorporate honey into mixture.
Make the salad:
Combine bell pepper, green onion, broccoli slaw and soba noodles in a medium bowl. Toss with half of the dressing.
Cook the steak:
Grill or broil steak for about 4 minutes per side (or until the degree of doneness you prefer). Let rest for 5 minutes, then slice into thin strips.
Put it all together:
Add steak to bowl with broccoli slaw mixture. Add remaining dressing and toss.
Makes 4 servings
Per serving: 332 calories, 10g fat (3g sat), 38mg cholesterol, 1,055mg sodium, 29g carb, 4g fiber, 10g sugar, 31g protein
Nutritional Analysis: This salad is a good source of Protein, Vitamin K, Niacin, Vitamin B6 and Selenium, and a very good source of Vitamin A and Vitamin C. It’s also high in Sodium due to the soy sauce. Even low-sodium soy sauce is fairly high in sodium. (Source: nutritiondata.com).
The #SundaySupper gang will be sharing tailgating recipes all afternoon on Twitter, Facebook, Pinterest and Instagram on Sunday, September 9, 2012. We will also have a live chat at 7 p.m. EST on Twitter and will be using the hashtag #SundaySupper. We look forward to answering questions, giving tips and inspiring you to spend more time Around the Family Table with those you love! Thanks to Lane Richeson of Supper for a Steal for hosting this event.
Pre Game Warm-ups:
- Sausage Balls by My Catholic Kitchen
- Edamame Hummus by Girl in the Little Red Kitchen
- Slow Cooker Rueben Dip by The Meltaways
- Buffalo Wing Hummus by Hezzi-D’s Books and Cooks
- Smokey Guacamole with Bacon by Family Spice
- Pepperoni & Mozzarella Pull Apart by In the Kitchen with KP
- Boneless Honey BBQ Chicken Wings by Juanita’s Cocina
- Candied Pecans by From Fast Food to Fresh Food
- Crispy Coconut Chicken Strips with Sweet Chili Sauce by Crispy Bits & Burnt Ends
- Swabian Mini Meatballs (Schwaebische Mini Fleischkuechle) by Galactosemia in PDX
- Joe Montana’s Touchdown Guacamole by Noshing with the Nolands
- Cheddar Cheese Jalapeno Bites by Mama.Mommy.Mom.
- Hot & Spicy Popcorn Chicken by My Trials in the Kitchen
- Bacon Wrapped Chicken Bites by Family Foodie
- Soft Pretzels with Spicy Beer Cheese Sauce by girlichef
- Game Day Loaded Nachos by The Messy Baker
- Buffalo Chicken Dip by Home Cooking Memories
- Southwestern Spring Rolls by Supper for a Steal
- Pepperoni Pizza Puffs by Comfy Cuisine
- Roasted Garlic Bacon Dip with Easy Homemade Tortilla Chips by Daily Dish Recipes
- Beer Battered Spiced Sweet Potato Lentil Fritters by Sue’s Nutrition Buzz
- Indian Spiced Chicken Meatballs by Soni’s Food for Thought
- Bacon Wrapped Jalapeno Poppers by Real Best Recipe
On the Sidelines:
- Anne’s Best Potato Salad with Bacon and Peas by Webicurean
- Simple Roasted Purple Potatoes by Ruffles and Truffles
- Spicy BBQ Baked Beans by Bobbi’s Kozy Kitchen
- Papa’s Potato Salad & Baked Beans by Kwistin’s Favorites
- Gluten Free Breakfast Sandwich by Cooking Underwriter
- Pollo Adobado con Papas (Adobo Chicken with Potatoes) by La Cocina de Leslie
- Poor Man’s Burrito by Shockingly Delicious
- Ham and Mushroom Handpies by Vintage Kitchen Notes
- Individual Muffuletta Sandwiches by Magnolia Days
- Far East Steak Salad by Diabetic Foodie
- Italian Sloppy Joes by The Weekend Gourmet
- Hot Chicken Chili by Momma’s Meals
- Louisiana Sloppy Joes by Sustainable Dad
- Hawaiian Chicken Wraps by Cindy’s Recipes and Writings
- Grandpa Sal’s Sausage and Peppers by Daddy Knows Less
- Fancy Filet Chili by I Run for Wine
- Homemade Italian Sausage by The Little Ferraro Kitchen
- Jalapeno Crockpot Chili by Mama’s Blissful Bites
- Flavorful Fall Marinade by Midlife Road Trip
- Moose Chili by Mrs. Mama Hen
- Peanut Butter-Stuffed Chocolate Cookies by Chocolate Moosey
- Streusel Topped Pumpkin Bread by That Skinny Chick Can Bake
- Zucchini Cupcakes by In the Kitchen with Audrey
- Oven-Baked Churros by Small Wallet Big Appetite
- Swirl Nutella Cupcakes by Basic N Delicious
- Peanut Butter and Pretzel Truffles by Gotta Get Baked
From the Cooler:
- Sparkling Tropical Lemonade by Dinners. Dishes, and Desserts
- Strawberry Horchata by Damn Delicious
- MVP Bloody Mary Bar by An Appealing Plan
Wine Pairings by Wine Everyday