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Korean-Style Beef with A Sesame-Soy Glaze Over Spiralized Cucumber Noodles Weight Loss Recipe

Last Updated on January 10, 2025 by Arif Chowdhury

If you’re on a mission to eat healthier without sacrificing flavor, you’re in for a treat! This Korean-style beef with a sesame-soy glaze served over spiralized cucumber noodles is a dish that’s not only scrumptious but also waistline-friendly.

Imagine tender strips of beef infused with a savory glaze, complemented by the refreshing crunch of cucumber noodles—sounds delicious, right?

Let’s explore this vibrant recipe that’s sure to become a favorite in your household!

The Allure of Korean Cuisine

Korean cuisine is celebrated for its bold flavors, vibrant colors, and healthy ingredients. A key feature of many Korean dishes is the use of fermented ingredients, spices, and sauces, which not only enhance taste but also provide various health benefits.

For example, soy sauce is a staple in Korean cooking that adds umami flavor while being relatively low in calories.

According to the Korean Journal of Family Medicine, incorporating fermented foods into your diet can improve gut health and boost your immune system.

Additionally, many Korean dishes utilize lean meats and fresh vegetables, making them excellent options for those looking to maintain a healthy lifestyle.

The Nutritional Benefits of Cucumber Noodles

Cucumbers are often underappreciated in the world of vegetables, but they’re a fantastic low-calorie option that adds hydration and crunch to meals.

A medium cucumber contains only about 24 calories and is composed of about 95% water, making it an excellent choice for weight loss.

Research from the Journal of Nutrition suggests that increasing vegetable intake, especially low-calorie options like cucumbers, can significantly aid in weight management. The high water content helps keep you hydrated and full, reducing the likelihood of overeating.

The Protein Power of Beef

When it comes to protein, lean beef is a superstar. A 3-ounce serving of lean beef provides approximately 25 grams of protein, which is essential for muscle growth and repair. Protein is also known for its satiating properties—helping you feel fuller for longer.

According to a study published in the American Journal of Clinical Nutrition, high-protein diets can lead to increased feelings of fullness and reduced hunger levels, making it easier to stick to a weight loss plan.

Lean cuts of beef, such as sirloin or flank steak, are great options that provide all the benefits without excess fat.

Ingredients You’ll Need

To serve approximately 4 people, gather the following ingredients:

For the Beef and Glaze:

  • 1 pound lean beef (sirloin or flank steak), sliced thinly against the grain
  • 1 tablespoon sesame oil
  • 1/4 cup low-sodium soy sauce
  • 2 tablespoons honey or maple syrup
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated
  • 1 teaspoon rice vinegar
  • 1 tablespoon sesame seeds (for garnish)
  • 2 green onions, chopped (for garnish)

For the Cucumber Noodles:

  • 2 large cucumbers
  • Salt, to taste
  • Optional toppings: crushed red pepper flakes, additional sesame seeds

Cooking Instructions

Step 1: Prepare the Cucumber Noodles (10 minutes)

  • Spiralize the Cucumbers: Using a spiralizer, create noodles from the cucumbers. If you don’t have a spiralizer, you can use a vegetable peeler to create thin ribbons.
  • Salt the Noodles: Place the spiralized cucumbers in a colander, sprinkle with a little salt, and let them sit for about 10 minutes. This helps draw out excess moisture, keeping your dish from becoming soggy.

Step 2: Make the Sesame-Soy Glaze (5 minutes)

  • Combine Ingredients: In a small bowl, whisk together the soy sauce, honey (or maple syrup), sesame oil, minced garlic, grated ginger, and rice vinegar until well combined.
  • Marinate the Beef: Place the sliced beef in a shallow dish or a zip-top bag and pour the glaze over it. Allow it to marinate for at least 15 minutes at room temperature, or up to 2 hours in the refrigerator for deeper flavor.

Step 3: Cook the Beef (10-15 minutes)

  • Heat the Skillet: In a large skillet or wok, heat a tablespoon of sesame oil over medium-high heat.
  • Stir-Fry the Beef: Once the oil is hot, add the marinated beef in a single layer. Cook for about 2-3 minutes, undisturbed, to get a nice sear. Then stir-fry for an additional 3-5 minutes until the beef is cooked through and no longer pink.
  • Add Remaining Glaze: Pour any remaining marinade into the skillet and cook for an additional 1-2 minutes, allowing the sauce to thicken slightly.

Step 4: Assemble the Dish (5 minutes)

  • Drain the Cucumbers: Rinse the spiralized cucumbers under cold water to remove the excess salt and pat them dry with a paper towel.
  • Plate the Dish: Divide the cucumber noodles among four plates. Top with the cooked beef and drizzle any remaining glaze from the skillet over the top.
  • Garnish: Sprinkle with sesame seeds and chopped green onions. Add crushed red pepper flakes if you like a little heat!

Nutritional Breakdown

This dish is not only visually appealing but also packed with nutrients. Here’s an approximate breakdown per serving:

  • Calories: About 350-400 (depending on the specific ingredients used)
  • Protein: Approximately 30 grams
  • Carbohydrates: Around 30 grams
  • Fat: About 15 grams

With a well-balanced mix of protein, healthy fats, and low-calorie veggies, this meal is perfect for anyone looking to maintain a healthy weight.

Tips for Success

  • Choose Quality Beef: Opt for grass-fed beef if possible. It tends to be leaner and has a better omega-3 fatty acid profile.
  • Adjust the Sweetness: Feel free to adjust the sweetness of the glaze according to your taste. You can use less honey or substitute with a sugar-free option if desired.
  • Make it a Meal Prep Star: This dish is perfect for meal prep! You can marinate and cook the beef in advance, then simply reheat it when you’re ready to eat.
  • Add More Veggies: Consider adding other vegetables to the stir-fry, such as bell peppers or snap peas, for added color and nutrition.
  • Experiment with Noodles: If you want a heartier base, try using whole grain noodles or quinoa instead of cucumber noodles. Just keep in mind that this will change the calorie count.

A Flavorful Path to Wellness

Creating delicious meals that support your weight loss goals doesn’t have to be a chore. This Korean-style beef with sesame-soy glaze over spiralized cucumber noodles is a testament to that!

With its vibrant flavors, refreshing textures, and healthful ingredients, this dish is sure to become a regular on your dinner table. So go ahead, treat yourself to a meal that’s as nourishing as it is satisfying—you deserve it!