American Dietetic Association's Vegetable Beef Stir Fry |
Course : Stir-Fry
Serves: 6 |
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Ingredients:
1 pound boneless top round steak -- partially frozen |
2 tablespoons reduced-sodium soy sauce |
1 tablespoon garlic -- finely chopped |
2 teaspoons sesame oil |
1 medium red pepper -- julienned |
1 medium carrot -- julienned |
1/2 pound snow peas |
5 tablespoons water |
4 1/2 cups instant brown rice -- cooked |
---SAUCE--- |
3/4 teaspoon cornstarch |
2 tablespoons reduced-sodium soy sauce |
1 1/2 tablespoons dry sherry |
1 tablespoon honey |
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Preparation / Directions:
1. Slice meat across the grain and on the diagonal to make thin strips.
2. Pour soy sauce and garlic into a bowl; add meat strips and toss gently to coat. Set aside.
3. Heat the oil in a large wok or frying pan (use high heat for stir-frying) and add peppers and carrot. Stir in a minutes or two, and then add snow peas and water.
4. Cook for another 2 to 3 minutes, stirring occasionally until vegetables are tender but crisp.
5. Remove vegetables from wok and add meat and its liquid to wok. Cook for about 5 to 8 minutes, stirring frequently.
6. Return vegetables to wok.
7. Mix sauce ingredients together and add to wok; stir until sauce boils and thickens.
8. Serve over hot rice.
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Nutritional Information:
387 Calories (kcal); 10g Total Fat; (23% calories from fat); 12g Protein; 61g Carbohydrate; 0mg Cholesterol; 2443mg Sodium |
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