Stir-Fry Vegetables with Beef
Stir-Fry Vegetables and Beef
A classic stir fry recipe made healthy with lots of flavor. The salty, sweet and slightly spicy soy sauce brings the recipe together.
- 1/2 pound broccoli
- 1 bell pepper
- 2 ribs celery
- 1 small onion
- 2 carrots
- 1 jalapeno pepper
- 1 clove garlic
- 1 pound flank steak
- 2 tablespoons canola oil
- 1/4 cup low-sodium soy sauce
- 1 tablespoon brown sugar
- 1 tablespoon corn starch
- 1/2 teaspoon ground ginger
- Wash and chop broccoli, bell pepper, celery and onion. Scrub and thinly slice carrots. Rinse and finely chop jalapeno, removing membrane and seeds. Peel and finely chop garlic.
- Trim excess fat from meat, and cut across the grain into 2-inch strips.
- In a small bowl, stir together the soy sauce, brown sugar, cornstarch and ginger. Add 1 teaspoon of the minced jalapeno. Stir and set aside.
- Heat oil in a large frying pan and add meat when oil is hot. Stir until meat has browned, about 3-4 minutes.
- Push the meat to the sides of the pan. Add carrots, onions and bell peppers to the middle of the pan. Cook for 1 minute.
- Add garlic and broccoli. Cook until they are tender.
- Add the liquid mixture and cook until bubbly.
- Reduce heat, cover pan and cook for 2 minutes. Serve over hot, cooked rice.
Smart Shopping Tips
- If some of the vegetables are out of season and more expensive, frozen vegetables are a great substitute.
- The best beef cuts to use for stir-fry are various sirloin cuts, top loin and rib-eye. Less expensive cuts such as chuck arm, bottom round, flank or brisket can be marinated first to tenderize. Cutting the meat across the grain into small strips also makes a tougher cut seem a bit more tender.
- This dish goes great with whole wheat pasta or brown rice.
- If you have any leftover veggies you want to use up, you can throw any of them into this dish, or leave out any vegetables you don’t like.
- Beef can be switched out with chicken, pork or shrimp. Be sure to check appropriate cooking times for each. Make it vegetarian by using a can of chickpeas (garbanzo beans) instead of meat.
- Use fresh, finely chopped ginger instead of dry.
Serving: 1.3cupCalories: 360kcalCarbohydrates: 31gProtein: 26gFat: 18gSaturated Fat: 4.5gCholesterol: 40mgSodium: 240mgFiber: 11gSugar: 10gVitamin A: 2000IUVitamin C: 300mgCalcium: 150mgIron: 4.5mg
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