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Beef & Vegetable Stir-Fry

 
Beef & Vegetable Stir-Fry
72

Bring out the wok and try this savory dish that will have you throwing out take-out coupons!

Yield

4

servings

Prep

20

min

Cook

10

min

Ready

30

min

Trans-fat Free, Good source of fiber
 

Ingredients

1 pound beef, round steak
1 ½ cup broccoli florets
cut into 1 inch pieces
3 each carrots
bias sliced
1 tablespoon cornstarch
½ teaspoon sugar
1 teaspoon salt
2 tablespoons soy sauce, tamari
2 tablespoons sherry
dry
2 tablespoons peanut oil
1 each onions
cut into thin wedges
5 ounces green peas
hulled
½ cup water chestnuts
drained & sliced thin
*
½ cup bamboo shoots
halved lengthwise
1 x rice
cooked
*

Directions

Partially freeze the beef to make it easier to handle and cut. Slice very thinly across the grain into bite size strips.

Cook the broccoli and carrots, covered, in boiling salted water for 2 minutes. Drain. Set aside.

Mix the cornstarch, sugar and salt. Stir in the soy sauce and the sherry. Set aside.

Preheat a wok or large skillet over high heat. Add oil. Stir fry the broccoli, carrots and onion until tender crisp (about 2 minutes).

Remove from the wok. Replenish the oil as necessary. Add half the beef to the HOT oil. Stir fry until browned (2-3 minutes).

Remove. Repeat with the remaining beef. Return all the meat to the wok.

Add the peas, water chestnuts and bamboo shoots.

Stir the soy mixture into the wok. Cook, stirring steadily, until thickened and bubbly. Cook, stirring steadily, another minute or two.

Return the broccoli, carrots and onion to the wok. Cover. Cook for 1 minute. Serve over rice.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 268g (9.5 oz)
Amount per Serving
Calories 53230% of calories from fat
 % Daily Value *
Total Fat 18g 27%
Saturated Fat 5g 26%
Trans Fat 0g
Cholesterol 67mg 22%
Sodium 1210mg 50%
Total Carbohydrate 18g 18%
Dietary Fiber 3g 13%
Sugars g
Protein 77g
Vitamin A 175% Vitamin C 54%
Calcium 6% Iron 21%
* based on a 2,000 calorie diet How is this calculated?

 

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