A quick, crunchy taste of Vietnam

Fragrant stir-fry features beef and bok choy, a cousin of cabbage

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My friend, Binh Duong, introduced me to this Vietnamese treat — crunchy noodles topped with fragrant stir-fried beef and vegetables.

Bok choy is used in the dish. It's a member of the cabbage family. Chinese cabbage may be substituted.

The crispy noodles need to be turned over in this recipe. The easiest way to do this is to loosen them on the tray all around the edges, cut into 2 sections and flip each section with a spatula. If pressed for time, simply serve the beef over boiled angel hair pasta or Chinese noodles.

This dinner takes a few extra minutes to make, but the flavor and texture is worth it.

This meal contains 614 calories per serving with 32 percent of calories from fat.

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Helpful Hints:

—Flank steak can be used instead of skirt steak, or buy beef cut for stir-fry at the market.

—A quick way to slice scallions is to snip them with a scissors.

—A quick way to use fresh ginger, is to peel it by scraping it with the edge of a teaspoon and press it through a garlic press.

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Countdown:

Preheat broiler.

Prepare ingredients.

Make noodles.

Make beef dish.

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Wine suggestion: A spicy, beef-based Asian dish calls for a light, fruity red wine like a Beaujolais or one of the lighter pinot noirs.

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VIETNAMESE STIR-FRIED BEEF AND BOK CHOY

3/4 pound skirt steak

1/2 small bok choy, washed and dried (about 4 cups sliced)

1 teaspoon canola oil

1 tablespoon chopped fresh ginger

4 scallions, sliced (about 3/4 cup)

1/4 cup bottled stir-fry sauce

Remove visible fat from steak and slice against the grain into 1/2-inch strips. Slice bok choy into 1-inch pieces. Heat oil in wok or skillet until smoking. Add ginger and fry about 10 seconds. Add bok choy and scallions and stir fry until wilted but still crunchy, about 2 minutes. Remove to serving plate. Add the beef and stir-fry 2 minutes. Remove to plate with vegetables. Add stir-fry sauce to wok. Heat until sauce bubbles. Add vegetable and beef to sauce. Toss well. Serve over noodles. Makes 2 servings.

Per serving: 375 calories (43 percent from fat), 17.9 g fat (6.1 g saturated, 9.5 g monounsaturated), 84 mg cholesterol, 38.2 g protein, 14.4 g carbohydrates, 2.4 g fiber, 1425 mg sodium.

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CRISPY NOODLES

Vegetable oil spray

1/4 pound angel hair pasta or thin Chinese noodles

Preheat broiler. Line a baking tray with foil and spray with vegetable oil spray. Bring a large saucepan of water to a boil and add the noodles. As soon as the water returns to a boil, drain and rinse. Shake dry and spread out evenly on baking tray to a rectangle about 10 inches by 6 inches. Spray with vegetable oil spray. Place tray about 10 inches from broiler heat. Keep an eye on them as you prepare the rest of the meal. When the noodles are crisp, after about 5 minutes, remove and flip onto other side. Spray with oil again and return to broiler for another 5 minutes. To serve, cut noodles into 2 portions with a sharp scissors and transfer to individual plates. Makes 2 servings.

Per serving: 239 calories (14 percent from fat), 3.7 g fat (0.6 g saturated, 2.1 g monounsaturated), no cholesterol, 7.4 g protein, 43.3 g carbohydrates, 1.8 g fiber, 8 mg sodium.

SHOPPING LIST

Here are the ingredients you'll need for tonight's Dinner in Minutes.

To buy: 3/4 pound skirt steak, 1 small bok choy, 1 bunch scallions, 1 small piece fresh ginger, 1 bottle stir-fry sauce and 1/4 pound angel hair pasta or Chinese noodles.

Staples: Canola oil and vegetables oil spray.

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(Linda Gassenheimer is the author of 14 cookbooks including her newest, "Mix 'n Match Meals in Minutes for People with Diabetes," and "Prevention's Fit and Fast Meals in Minutes." Visit Linda on her web page at www.DinnerInMinutes.com or email her at Linda@DinnerInMinutes.com.)