Wednesday, February 15, 2006
Stir-fried Steak and Vegetables
I'm on a roll with my GH mag today...
This good-for-you recipe contains:
WHOLE GRAINS: Brown rice
YELLOW-ORANGE VEGGIES: Red pepper and carrots
LEAN PROTEINS: Steak
GREEN VEGGIES: Broccoli and snow peas
Yields: 4 main-dish servings
Prep Time: 10 minutes
Cook Time: About 10 minutes
1 beef top round steak (1 pound)
1/3 cup reduced-sodium soy sauce
2 large garlic cloves, crushed with press
1 medium onion
1 red pepper
2 teaspoons vegetable oil
1 package (8 ounces) sliced cremini mushrooms
1 bag (16 ounces) fresh vegetables for stir-frying (such as broccoli, carrots, snow peas)
2 tablespoons grated peeled fresh ginger
3/4 cup water
1 pouch (8 1/2 ounces) precooked brown rice, heated as label directs
1. With knife held in slanting position, almost parallel to cutting surface, cut round steak crosswise into 1/8-inch-thick slices. In medium bowl, toss steak slices with 1 tablespoon soy sauce and 1 crushed garlic clove. Let stand 5 minutes.
2. Meanwhile, cut onion in half, then thinly slice crosswise. Cut red pepper into 1/4-inch-thick slices. Set vegetables aside.
3. In deep nonstick 12-inch skillet, heat 1 teaspoon oil over medium-high heat until very hot but not smoking. Add half of beef and stir-fry 30 to 45 seconds or just until beef is no longer pink. Transfer beef to plate. Repeat with remaining beef, without adding additional oil.
4. In same skillet, heat remaining 1 teaspoon oil until hot. Add mushrooms and onion; cover and cook 3 to 4 minutes or until mushrooms are browned, stirring occasionally.
5. Add vegetables for stir-frying, red pepper, ginger, water, and remaining soy sauce and garlic to skillet. Cook 5 to 6 minutes or until vegetables are tender-crisp, stirring frequently. Remove skillet from heat; stir in beef with its juices. Serve over rice.
Based on individual serving.
Calories: 380
Total Fat: 12 g
Saturated Fat: 4 g
Cholesterol: 68 mg
Sodium: 790 mg
Carbohydrates: 34 g
Fiber: 7 g
Protein: 34 g
Categories: asian, beef, one_dish_meals
This good-for-you recipe contains:
WHOLE GRAINS: Brown rice
YELLOW-ORANGE VEGGIES: Red pepper and carrots
LEAN PROTEINS: Steak
GREEN VEGGIES: Broccoli and snow peas
Yields: 4 main-dish servings
Prep Time: 10 minutes
Cook Time: About 10 minutes
1 beef top round steak (1 pound)
1/3 cup reduced-sodium soy sauce
2 large garlic cloves, crushed with press
1 medium onion
1 red pepper
2 teaspoons vegetable oil
1 package (8 ounces) sliced cremini mushrooms
1 bag (16 ounces) fresh vegetables for stir-frying (such as broccoli, carrots, snow peas)
2 tablespoons grated peeled fresh ginger
3/4 cup water
1 pouch (8 1/2 ounces) precooked brown rice, heated as label directs
1. With knife held in slanting position, almost parallel to cutting surface, cut round steak crosswise into 1/8-inch-thick slices. In medium bowl, toss steak slices with 1 tablespoon soy sauce and 1 crushed garlic clove. Let stand 5 minutes.
2. Meanwhile, cut onion in half, then thinly slice crosswise. Cut red pepper into 1/4-inch-thick slices. Set vegetables aside.
3. In deep nonstick 12-inch skillet, heat 1 teaspoon oil over medium-high heat until very hot but not smoking. Add half of beef and stir-fry 30 to 45 seconds or just until beef is no longer pink. Transfer beef to plate. Repeat with remaining beef, without adding additional oil.
4. In same skillet, heat remaining 1 teaspoon oil until hot. Add mushrooms and onion; cover and cook 3 to 4 minutes or until mushrooms are browned, stirring occasionally.
5. Add vegetables for stir-frying, red pepper, ginger, water, and remaining soy sauce and garlic to skillet. Cook 5 to 6 minutes or until vegetables are tender-crisp, stirring frequently. Remove skillet from heat; stir in beef with its juices. Serve over rice.
Based on individual serving.
Calories: 380
Total Fat: 12 g
Saturated Fat: 4 g
Cholesterol: 68 mg
Sodium: 790 mg
Carbohydrates: 34 g
Fiber: 7 g
Protein: 34 g
Categories: asian, beef, one_dish_meals
