Ginni
Registered
Stir-Fried Beef with Sugar Snap Peas and Baby Carrots
Ingredients
1 pound beef flank steak, sliced across the grain into 2" pieces
1 tablespoon lite soy sauce
2 teaspoons grated fresh ginger
3 cloves garlic, minced
1/2 teaspoon red chili paste
3 tablespoons dry sherry, or water
18 baby carrots, cut into quarters
1/2 pound sugar snap or snow peas
2 teaspoons peanut oil
1/2 cup low-sodium beef broth
1 tablespoon cornstarch
2 tablespoons water
Cooking Instructions
1. Combine the soy sauce, ginger, garlic, chili paste and sherry and pour over the meat. Marinate for at least 10 minutes and up to 1 hour.
2. Bring a medium pot of water to a boil. Toss in the carrots and par boil for about 2 minutes and quickly remove with a slotted spoon. Toss in the peas and par boil for 1 minute. Drain and refresh with cold water. Set aside.
3. Remove the beef from the marinade, drain and discard the marinade.
4. Heat a wok over high heat and add the peanut oil. Stir-fry the beef until just cooked, about 2 minutes. Add the peas and carrots to the pan and toss quickly in the hot pan.
5. Add the beef broth to the meat and vegetables and simmer for 3 minutes.
6. Mix the cornstarch with the water until smooth and add to the beef mixture and simmer for 3 minutes.
7. Cook until the sauce thickens, about 2 minutes.
Serves 6
Nutrition Facts:
Serving Size about 4 ounces of beef
Amount Per Serving
Calories 211, Total Fat 7 g, Saturated Fat 2 g, Protein 27 g,
Total Carbohydrate 8 g, Dietary Fiber 2 g, Sodium 282 mg, Percent Calories from Fat 29%, Percent Calories from Protein 52%, Percent Calories from Carbohydrate 15%
Serve with Steamed Rice
Ingredients
2 cups long grain rice
2 1/2 cups water
Cooking Instructions
1. Rinse the rice under cold running water until the water runs clear. Drain thoroughly.
2. Place the rice and water in a heavy saucepan with a tight-fitting lid. Bring to a boil over high heat, stirring gently to keep the rice from sticking to the bottom of the pan.
3. When the water is boiling rapidly, stop stirring, cover the pan with the lid and turn the heat down to low. Let cook, without lifting the lid, for 20 minutes.
4. Remove from the heat, lift the lid to release the steam, and replace it immediately. Let stand, covered, for 10 minutes and serve.
Nutrition Facts
Serving Size about 2/3 cup of rice
Amount Per Serving
Calories 169
Total Fat 0 g
Saturated Fat 0 g
Protein 3 g
Total Carbohydrate 37 g
Dietary Fiber 1 g
Sodium 2 mg
Percent Calories from Fat 2%
Percent Calories from Protein 8%
Percent Calories from Carbohydrate 90%
Have some sliced Mango for dessert...
Ingredients
1 pound beef flank steak, sliced across the grain into 2" pieces
1 tablespoon lite soy sauce
2 teaspoons grated fresh ginger
3 cloves garlic, minced
1/2 teaspoon red chili paste
3 tablespoons dry sherry, or water
18 baby carrots, cut into quarters
1/2 pound sugar snap or snow peas
2 teaspoons peanut oil
1/2 cup low-sodium beef broth
1 tablespoon cornstarch
2 tablespoons water
Cooking Instructions
1. Combine the soy sauce, ginger, garlic, chili paste and sherry and pour over the meat. Marinate for at least 10 minutes and up to 1 hour.
2. Bring a medium pot of water to a boil. Toss in the carrots and par boil for about 2 minutes and quickly remove with a slotted spoon. Toss in the peas and par boil for 1 minute. Drain and refresh with cold water. Set aside.
3. Remove the beef from the marinade, drain and discard the marinade.
4. Heat a wok over high heat and add the peanut oil. Stir-fry the beef until just cooked, about 2 minutes. Add the peas and carrots to the pan and toss quickly in the hot pan.
5. Add the beef broth to the meat and vegetables and simmer for 3 minutes.
6. Mix the cornstarch with the water until smooth and add to the beef mixture and simmer for 3 minutes.
7. Cook until the sauce thickens, about 2 minutes.
Serves 6
Nutrition Facts:
Serving Size about 4 ounces of beef
Amount Per Serving
Calories 211, Total Fat 7 g, Saturated Fat 2 g, Protein 27 g,
Total Carbohydrate 8 g, Dietary Fiber 2 g, Sodium 282 mg, Percent Calories from Fat 29%, Percent Calories from Protein 52%, Percent Calories from Carbohydrate 15%
Serve with Steamed Rice
Ingredients
2 cups long grain rice
2 1/2 cups water
Cooking Instructions
1. Rinse the rice under cold running water until the water runs clear. Drain thoroughly.
2. Place the rice and water in a heavy saucepan with a tight-fitting lid. Bring to a boil over high heat, stirring gently to keep the rice from sticking to the bottom of the pan.
3. When the water is boiling rapidly, stop stirring, cover the pan with the lid and turn the heat down to low. Let cook, without lifting the lid, for 20 minutes.
4. Remove from the heat, lift the lid to release the steam, and replace it immediately. Let stand, covered, for 10 minutes and serve.
Nutrition Facts
Serving Size about 2/3 cup of rice
Amount Per Serving
Calories 169
Total Fat 0 g
Saturated Fat 0 g
Protein 3 g
Total Carbohydrate 37 g
Dietary Fiber 1 g
Sodium 2 mg
Percent Calories from Fat 2%
Percent Calories from Protein 8%
Percent Calories from Carbohydrate 90%
Have some sliced Mango for dessert...
