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Far East Steak Salad for #SundaySupper

Far East Steak Salad

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.

Attending Virginia Tech Hokies game

Let's go, Hokies!

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
Far East Steak Salad
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:

On the Sidelines:

Main Events:


From the Cooler:

Wine Pairings by Wine Everyday

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