About this recipe: Here strips of tender steak are coated in an intensely flavoured mixture, then stir-fried and tossed with vegetables and buckwheat noodles to make an all-in-one supper dish. The Japanese ingredients – nori, wasabi, soba and dashi powder – are available from large supermarkets, health food shops and Oriental food stores.
Beef stock, preferably home-made, can be used instead of dashi stock. * For a teriyaki pan-fry, omit the wasabi and replace with 1 tsp finely grated fresh root ginger and 1 tbsp dry sherry. * For a spicier flavour, stir-fry 1 seeded and finely chopped fresh red chilli with the vegetables. * In place of the mushrooms, use 100 g (3 1/2 oz) each baby leaf spinach and bean sprouts, adding them at the end of cooking.
Nori is a good source of iodine, essential for the healthy function of the thyroid gland. It is also a good source of vitamin B12, being one of the few plant sources of this vitamin. * Garlic and spring onions can help to prevent high blood pressure and high cholesterol levels, which in turn helps to prevent coronary heart disease, heart attacks and strokes. These pungent ingredients also contain allicin, a phytochemical with anti-fungal and antibiotic properties.
B1, B2, B6, B12, C, E, niacin, zinc * folate, copper, potassium * iron, magnesium, selenium