For the teriyaki barbecue sauce:
1/2 cup beef or chicken stock
1 cup ketchup
1/2 cup teriyaki sauce or low sodium teriyaki sauce
1/3 cup honey or agave syrup
3 cloves garlic, finely chopped
1/2 palmful coarse black pepper
1 1-inch piece of ginger root, peeled
For the steak or chicken, veggies and spaghetti:
1 cup frozen shelled edamame
3/4 pound flank steak or boneless, skinless chicken breasts
1 bundle broccolini or 1 small head broccoli
1 pound whole wheat or whole grain spaghetti
2 tablespoons vegetable oil or peanut oil
4 scallions, very thinly sliced on an angle
Place the ingredients for the barbecue sauce in a small pot and bring to a boil. Reduce the heat to low and simmer for 20 minutes to thicken and concentrate the flavor a little. Remove the ginger root.
Place a large pot of water on the stove to boil.
Pour a cup of edamame from the freezer into a bowl to defrost. Add the meat to the freezer to firm up, about 15 minutes.
Trim the broccolini orbroccoli and cut into 2-inch pieces. Add salt to the boiling water and cook the broccolini orbroccoli to tender-crisp, 5 minutes. Remove the broccolini with a spider or slotted spoon and drain well. Drop the pasta into the water and cook to al dente.
Remove the meat from the freezer and slice it very thinly on an angle, against the grain if you're using beef.
Heat the oil, a turn of the pan, in a large skillet or wok over high heat until smoking. Add the meat and stir fry until brown. Add the edamame and broccolini or broccoli and pour in the sauce. Drain the pasta and toss into the skillet to combine.
Serve in bowls topped with scallions. This is one of many "Yum-o!" recipes – it's good and good for you. To find out more about Yum-o!, Rachael's nonprofit organization, go to www.yum-o.org.