Sesame Ginger Beef Udon Bowls
This post for Sesame Ginger Beef Udon Bowls is a collaboration with Beef. It’s What’s For Dinner. on behalf of the Beef Checkoff. I received compensation, but all opinions are my own.
You all know I’m a big fan of taking a balanced approach to nutritious eating and living a healthy lifestyle.
But, I also know it’s easy to get caught up in the excitement of following a rigorous diet or strict plan at the beginning of the year in hopes of becoming healthier.
How to make Sesame Ginger Beef Udon Bowls
But this year, in celebration of National Heart Month, I’m taking a pledge to stick to small, practical and attainable goals that will help carry my health through the entire year… and beyond!
To me, setting small, practical and attainable goals means things like going out for a walk at lunchtime, aiming for less screen time each day, getting at least 8 hours of sleep each night and getting protein and vegetables in with each meal.
These may seem trivial, since we’ve all heard these recommendations a million times, but these steps can add up to HUGE results when it comes to your health!
Eat Smarter: Make a colorful plate + include lean protein with every meal.
My friend and dietitian colleague, Carolyn Williams, said it best in her latest blog post entitled How I Stopped Overcomplicating “Healthy”.
She outlined ways to 1) MOVE, 2) EAT SMARTER and 3) REST AND RESET and I think we can all take a page from Carolyn’s book for setting simple ways we can take care of ourselves without overcomplicating things.
You can (and should!) read Carolyn’s blog, but I’ve outlined a few goals that I’m going to set for myself in 2020, and I encourage you to do the same!
#1 EAT SMARTER
- Make a colorful plate. Not only does it look beautiful, but having numerous colors in each dish provides a variety of essential nutrients like vitamins, minerals and fiber.
- In these Asian-Style Beef & Veggie Noodle Bowls, I included broccoli, bell peppers and edamame because they’re tasty sources of vitamin A and C, folate, iron, potassium, vitamin K and protein.
- Include lean protein with every meal. Proteins like beef provide iron, vitamins B6 and B12 and zinc, and when mixed with veggies, fruits, whole grains and healthy fats, makes for a balanced meal that fits into a heart healthy diet.
- I used beef Flank Steak because it’s a lean cut and when thinly sliced, is the perfect cut for Asian-inspired dishes.
#2 MOVE
- Take a short walk during the day. Easier said than done, for sure, but without taking a walk each day, I struggle to get in the recommended 150 minutes of moderate intensity active each week.
- Even though I frequent the gym, my total weekly minutes never quite reaches that goal.
- So, this February, I’m kicking things off with a daily walk – it also helps me clear my head and be more productive the rest of the day!
#3 REST AND RESET
- Get enough sleep. We’ve all heard it – we need 7-9 hours of quality sleep each night.
- We know not getting enough sleep can contribute to chronic conditions like high blood pressure, heart attacks, depression, type 2 diabetes and obesity, but sometimes it just seems impossible to fit in a good night’s sleep every night.
- One of the reasons I find it difficult is because I overcommit to too many activities outside of the home, so this year I’m going to prioritize all of my commitments and find one or two ways I can cut back on evening activities so I can get to bed earlier.
- No matter what, I’m going to be sure I prioritize nutrition, physical activity and rest – even the teeny tiny goals that may seem trivial – because I know they will add up and I know they are attainable for my lifestyle.
How to make a balanced noodle bowl, perfect for National Heart Month!
- Now, I also know you dropped by to check out my recipe for Sesame Ginger Beef Udon Bowls because yes, it’s absolutely delicious.
- So, let’s talk a little bit more about these bowls and how they fit in to my 2020 goals.
- First of all, the bowls include several servings of vegetables, so I’m hitting goal #1 right off the bat (did you see those gorgeous colors?!).
- I chose beef as my protein because lean cuts, like beef Flank Steak, can easily fit into a balanced diet and support healthy blood pressure and blood lipids.
- It is also a tender cut of beef, and as long as you thinly slice it against the grain, it stays tender when cooked in a hot wok.
- The veggies and beef get tossed together with al dente brown rice noodles and a homemade, yet easy, stir fry sauce with soy sauce, sesame oil, fresh ginger and garlic, a little brown sugar for balance and Sriracha for a touch of heat.
- The entire thing comes together in no-time and is basically a flavor explosion.
Inspired recipes I know you’ll love:
- Tuna Cucumber Sushi Rolls
- Greek Lamb Meatball Gyros
- Cuban Pork Rice Bowls
- Cashew Chicken Lettuce Wraps
- Spicy Sesame Noodles
Sesame Ginger Beef Udon Bowls
A simple Flank steak and veggie noodle bowl with ginger sesame sauce.
- Prep Time: 15 mins
- Cook Time: 20 mins
- Total Time: 35 mins
- Yield: Serves 6
- Category: Entree
- Method: Stove-Top
Ingredients
Sesame Ginger Sauce:
- 1 1/3 cups unsalted beef stock
- 1/3 cup low sodium soy sauce
- 1/4 cup dark brown sugar
- 3 tablespoons rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon Sriracha
- 3–4 cloves garlic, peeled and minced
- 1-inch piece ginger, peeled and minced
- 1/2 tablespoon cornstarch
Noodle Bowls:
- 6–ounces udon or brown rice noodles
- 2 tablespoons oil, divided
- 3 cups broccoli florets
- 2 medium bell peppers, seeded and sliced
- 1 cup shelled edamame
- 1-pound beef Flank Steak, thinly sliced across the grain, patted dry with a paper towel (most flank steaks will weigh about 1 1/2-2 pounds)
- 3 medium green onions, trimmed and thinly sliced
Instructions
- In a small bowl, whisk together the beef stock, soy sauce, brown sugar, vinegar, sesame oil, Sriracha, garlic and ginger until combined. Whisk in the cornstarch until dissolved. Set aside.
- Cook the noodles according to package directions. Drain.
- In a large wok or skillet, heat ½ tablespoon oil to medium-high. Add the broccoli, bell peppers and edamame and sauté 2-3 minutes or until slightly soft, tossing occasionally. Remove from the pan and set aside. Add the remaining ½ tablespoon oil to the hot wok or skillet and add the slices of beef. Cook 1-2 minutes, flipping each slice once, until just browned on the edges. Add the vegetables back to the pan and stir in the sauce until starting to thicken. Add the cooked noodles and toss until combined.
- Serve in bowls and spoon excess sauce over the top. Garnish with chopped green onion.
Notes
Storage Tip: If you have excess Flank steak, store it in an airtight container in the freezer for up to 2 months.
Cooking Tip: Feel free to season the beef and vegetables with salt and black pepper, if desired. The soy sauce provides a bit of sodium, just as a caution if you’re sodium-sensitive.
Nutrition
- Serving Size: 1/6 of recipe
- Calories: 349
- Sugar: 10g
- Sodium: 635mg
- Fat: 11g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 39g
- Fiber: 3g
- Protein: 24g
- Cholesterol: 50mg
Are you sure 1/2 Tbls corn starch is enough? It took a very long time to thicken, even at a rolling boil. About 20 min…
It should be! I’ve never had an issue with it not thickening up enough. How old is the corn starch? If it didn’t thicken up as much as you want, just whisk together another 1/2 T to a little bit of beef broth or water and whisk it in to the sauce.