Maureen Fraîche

Mixing Business and Pleasure in the Kitchen

Teriyaki Udon with Beef or Chicken

My family loves this dish.  Stir-fried veggies, a good dose of garlic and ginger, udon noodles, sweet and savory teriyaki sauce–what’s not to love?  I’ve made this a couple times now, once with chicken and today with beef.  In both cases, I marinated the meat for a few hours in teriyaki sauce before throwing onto the grill.  Easy peasy.  For my veg friends, some crispy tofu–fried in the hot pan and then removed before adding the veggies–would most certainly be delicious as well. (Might just make that next time, come to think of it…)

A couple quick tips when it comes to stir-frying: First, be sure all of your ingredients are ready to go BEFORE you start cooking.  Second, try to have your ingredients as uniformly-sized as possible. (So for example, when slicing your carrots, try to get those slices the same thickness.)  This will speed up the cooking process and ensure that all your ingredients cook evenly.  Finally, when it’s time to throw ingredients in the pan, start with those that take the longest to cook and end with the quickest.  It’s all about cooking every ingredient to perfection!

Teriyaki Udon with Beef or Chicken
Serves 4

Ingredients

1 pound chicken tenderloins OR flank steak
1 1/3 cup teriyaki sauce, divided
2 tablespoons canola oil
2 carrots, sliced thin on the bias
1 cup small broccoli florets
2 celery stalks, sliced on the bias
1 medium onion, sliced
1 small can sliced water chestnuts
2 cloves garlic, minced
2 tablespoons fresh ginger, minced
2 green onions sliced on the bias
8 oz Japanese udon noodles

Combine your meat with 2/3 cup teriyaki sauce and marinate for 3 hours in the refrigerator.  If using flank steak, shallowly score one side with a knife to allow a bit more flavor to penetrate the meat.

Come grilling time, remove your meat from the marinade and heat your grill with a medium-high flame.  Once heated, add either your chicken or beef and grill until cooked through and the internal temperature reaches 165 degrees (for the chicken) or to desired level of doneness (for the beef).  Once done, remove from the grill to a plate and then tent with foil.  Set aside.

Heat the canola oil over medium-high heat in a large skillet until the oil is shimmering.  Add the carrots and broccoli and stir-fry for about 2-3 minutes.  Add the celery and onion and go for another 2 minutes.  Add the water chestnuts, garlic, and ginger next.  Stir-fry until the veggies are crisp tender.

Meanwhile, put on a large pot of water to boil and cook the udon noodles according to the package’s instructions (mine took 4 minutes).  Reserve 1 cup of the cooking water and then drain and rinse your udon under cold water.

If you’re clever, you can time all of this so that your noodles are done just a few minutes before your veggies reach perfection.  (If not, join the club.)  Add your noodles to the hot skillet along with the remaining 2/3 cup teriyaki sauce and 1/2 cup of that reserved pasta water.  Reduce your heat to medium and start tossing the udon, veggies, and sauce together.

Let that simmer for a minute.  If you’re serving flank steak, take this moment to slice it thinly.  You can either add your flank steak/chicken directly to the pan and toss or else dish up the udon and top with your gorgeous grilled goodness.  Garnish with green onions and enjoy!

Nutrition information per serving (1/4 recipe with 4 oz grilled chicken): 495 calories, 9 g total fat, 1 g saturated fat, 65 g carbohydrate, 5 g fiber, 35 g protein

Nutrition information per serving (1/4 recipe with 4 oz grilled flank steak): 545 calories, 16 g total fat, 4 g saturated fat, 65 g carbohydrate, 5 g fiber, 32 g protein

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