Thursday Nugget

Healthy Recipe of the Week

Chap Chae (Jap Chae)

A special thank you to Anytime Fitness Renton member and my personal training client, Diane L. for this recipe!

 

Ingredients

  • 4 ounces Flank Steak (very thinly sliced, against the grain)
  • 2 large Shiitake Mushrooms (soak in warm water for 2 – 3 hours, slice into thin strips)
  • 2 Garlic Cloves (minced)
  • 3 tablespoons Coconut Aminos (may be substituted for sugar and soy sauce)
  • 2 tablespoons Sesame Oil
  • 1 tablespoon Sesame Seeds (toasted)
  • 4 ounces Spinach (or leafy green of choice)
  • 4 ounces Dangmyeon (Sweet Potato Starch Noodles)
  • 2 – 3 Green Onions (cut crosswise into 2-inch long pieces)
  • 1 medium (or 1 cup) Onion (thinly sliced)
  • 4 – 5 White Mushrooms (thinly sliced)
  • 1 medium (or ¾ cup) Carrot (cut into matchsticks)
  • ½ Red Bell Pepper (cut into thin strips)
  • Ground Black Pepper and Salt to taste

Directions

Marinate the steak and mushrooms: Put the steak and mushrooms into a bowl and mix with 1 clove of minced garlic, ¼ teaspoon ground black pepper, 3 teaspoons of coconut aminos (or 1 teaspoon sugar and 2 teaspoons soy sauce), and 1 teaspoon of sesame oil. Stir the mixture with a wooden spoon, cover, and keep it in the refrigerator.

Prepare the noodles and vegetables: Bring a large pot of water to boil. Add the spinach and blanch for 30 seconds to 1 minute. Take it out with a slotted spoon or strainer. Allow the water to keep boiling to cook the noodles. Rinse the spinach in cold water to stop it from cooking. Squeeze it with your hands to remove any excess water. Cut it a few times and put it into a bowl. Mix 2 teaspoons of sesame oil (or 1 teaspoon of soy sauce and 1 teaspoon of sesame oil). Put it into a large mixing bowl. Put the noodles into the boiling water, cover, and cook for 1 minute. Stir them with a wooden spoon so they do not stick together. Cover and keep cooking for another 7 minutes until the noodles are soft and chewy. Strain and cut the noodles a few times with kitchen scissors. Put the noodles into a large bowl next to the spinach. Add 2 teaspoons sesame oil (and 1 teaspoon soy sauce and 1 teaspoon sugar, optional). Mix well with a wooden spoon. This process will season the noodles as well as keep the noodles from sticking together. Heat the skillet again and add 2 teaspoons sesame oil with onion, green onion, and a pinch of salt. Stir-fry about 2 minutes until onion appears slightly translucent. Transfer to the noodle bowl. Add more sesame oil (if needed) and add the carrot and red bell pepper strips, and stir-fry for 40 seconds. Transfer to the noodle bowl. Adding more sesame oil (if needed), add the steak and mushroom mixture and stir-fry for a few minutes until the steak is no longer pink and the mushrooms are softened and shiny. Transfer to the noodle bowl.

Mix and serve: Add 1 minced garlic clove, 1 tablespoon soy sauce (optional), 1 tablespoon sugar (sugar), ½ teaspoon ground black pepper, and 2 teaspoons sesame oil to the mixing bowl full of ingredients. Mix all together by hand. Add toasted sesame seeds, mix, transfer to a large plate, and serve.

Makes 4 servings.

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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
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