2017-08-21
Star Anise Beef and Noodle Salad
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Star Anise Beef and Noodle Salad

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Cheaper cuts of meat are always suitable for marinating and long, slow cooking. Ask your butcher for thin flank steak, a tasty, circular piece of meat that is tender when cooked slowly. There are several stages to this recipe but none are time-consuming, and the flavours that hint at northern Asian are evident in the vegetables, flat noodles and delicious star anise aromas of the beef.
<b>Prep:</b> 15 mins Prep: 15 mins
<b>Cook:</b> 2 hours  Cook: 2 hours
Serves 6 Serves 6
Excellent source of iron Excellent source of iron
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Ingredients

Beef

  • 1kg (1-2 pieces) flank Quality Mark beef
  • 2 tablespoons peanut oil
  • 2 cups water
  • ½ cup soy sauce
  • ½ cup Shao Hsing (rice wine)
  • 1 long strip (10-15cm) orange zest
  • 2 tablespoons sugar
  • 1 whole star anise
  • 1 cinnamon stick
  • 4 spring onions, trimmed and chopped
  • 6cm piece fresh ginger, peeled and chopped

Vegetables and Noodles

  • 2 medium bulbs fennel, sliced
  • 1 large carrot, peeled and cut into sticks (6cm x 0.5cm)
  • 300g thin, tender green beans, trimmed
  • 1 cup mung bean sprouts
  • 4 bundles flat dried egg noodles

Dressing

  • 2 spring onions, trimmed and finely chopped
  • 1 large clove garlic, crushed with a little salt
  • Small piece fresh ginger, peeled and finely chopped
  • Juice and zest of 1 orange
  • 4 tablespoons soy sauce
  • Pinch sugar
  • ½ tablespoon freshly ground black pepper
  • 3 tablespoons peanut oil
  • 3 tablespoons sesame oil
  • ½ cup fresh coriander leaves to garnish

Method

Cut the meat lengthwise with the grain into long strips around 8cm wide (you should get two strips from each piece). Heat a large frying pan and add the oil. Over a high heat, sear the meat briefly on all sides until brown and then pat dry with paper towels.

Bring the remaining beef ingredients to a simmer in a large pan and add the seared beef strips. Simmer for 1½ hours, turning frequently, until tender. If the liquid seems to dry up, just add a little water. Allow the beef to cool in the liquid.

To prepare the vegetables, bring a pan of salted water to the boil. Plunge the fennel into the water for one minute to blanch. Remove from the heat, strain well, cool in iced water and reserve.

Repeat this process with the carrot, blanching for 2 minutes. Repeat again with the beans, which will only need one minute and must be cooled in iced water to retain their bright green colour. Trim the ends of the bean sprouts if necessary.

To cook the noodles, bring a pan of salted water to the boil and add the noodles, boiling for 3 minutes or according to the pack instructions. Drain well.

Mix together all the ingredients for the dressing except the coriander leaves. To assemble the salad, place the noodles on a large platter. Scatter the vegetables on top. Cut the strips of meat into thin slices and place over the centre of the vegetables. Pour over the dressing and sprinkle with the fresh coriander leaves.
  • Suitable Cuts
  • Nutrition

Nutrition Information Per Serving

Serving size: 551g
Energy kJ (kcal) 2694 (643)
Protein (g) 50.6
Fat (g) 27.8
Saturated (g)
6.9
Carbohydrate (g) 41.6
Sugars (g)
14.6
Sodium (mg) 1221
Iron (mg) 8.3
Zinc (mg) 9.5
Vitamin B12 (ug) 3.6
Vitamin D (ug) N/A
Selenium (ug) 14.6

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