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Nutrition
MDAdvice.com Home > Wellness Centers > Nutrition Center > SYAH Recipes >

STIR-FRIED BEEF AND VEGETABLES
Stir-frying uses very little oil, as this dish shows.

2 Tbsp
1 Tbsp
1/2 tsp
1-1/2 tsp
1 lb
2 Tbsp
2 medium
1/2 lb
2 stalks
2 small
1 C
1 Tbsp
2 Tbsp
1/4 C 		dry red wine
soy sauce
sugar
grated, peeled ginger root
boneless round steak, fat trimmed and cut across grain into 1 1/2-inch strips, raw
vegetable oil
onions, each cut into 8 wedges
fresh mushrooms, rinsed, trimmed, and sliced
celery, bias cut into 1/4-inch slices (about 1/2 cup)
green peppers, cut into thin lengthwise strips
water chestnuts, drained and sliced
vegetable oil
cornstarch
water

 

 

  1. Prepare marinade mixing together wine, soy sauce, sugar, and ginger. Marinate meat in mixture while preparing vegetables.
  2. Heat 1 Tbsp oil in large skillet or wok. Stir-fry onions and mushrooms 3 minutes over medium-high heat.
  3. Add celery and cook 1 more minute. Add remaining vegetables and cook 2 minutes or until green pepper is tender crisp. Transfer vegetables to warm bowl.
  4. Add remaining 1 Tbsp oil to skillet.
  5. Stir-fry meat in oil about 2 minutes or until meat loses its pink color.
  6. Blend cornstarch and water. Stir into meat. Cook and stir until thickened.
  7. Return vegetables to skillet; stir gently and serve.

Yield: 6 servings--Serving Size: 6 oz portion of beef and vegetable mixture

Each serving provides:

Calories: 187
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 35 mg
Sodium: 215 mg


 

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