STIR-FRIED BEEF AND CHINESE VEGETABLES
Stir-frying uses very little oil, as this dish shows. A heart healthy recipe.
Yield: 6 servings
· 2 Tbsp dry red wine
· 1 Tbsp soy sauce
· 1/2 tsp sugar
· 1½ tsp gingerroot, peeled, grated
· 1 lb boneless round steak, fat trimmed, cut across grain into 1½-inch strips
· 2 Tbsp vegetable oil
· 2 medium onions, each cut into 8 wedges
· 1/2 lb fresh mushrooms, rinsed, trimmed, sliced
· 2 stalks (1/2 C) celery, bias cut into 1/4-inch slices
· 2 small green peppers, cut into thin lengthwise strips
· 1 C water chestnuts, drained, sliced
· 2 Tbsp cornstarch
· 1/4 C water
1. Prepare marinade by mixing together wine, soy sauce, sugar, and ginger.
2. Marinate meat in mixture while preparing vegetables
3. Heat 1 tablespoon oil in large skillet or wok. Stir-fry onions and mushrooms for 3 minutes over medium-high heat.
4. Add celery and cook for 1 minute. Add remaining vegetables and cook for 2 minutes or until green pepper is tender but crisp.
Transfer vegetables to warm bowl.
5. Add remaining 1 tablespoon oil to skillet. Stir-fry meat in oil for about 2 minutes, or until meat loses its pink color.
6. Blend cornstarch and water. Stir into meat. Cook and stir until thickened. Then return vegetables to skillet. Stir gently and serve.
Serving size: 6 oz - Each serving provides:
Total fat: 9 g
Saturated fat: 2 g
Cholesterol: 40 mg
Sodium: 201 mg
Total fiber: 3 g
Protein: 17 g
Carbohydrates: 12 g
Potassium: 552 mg
National Institutes of Health - www.nih.gov/
Keep the Beat: Heart Healthy Recipes
National Heart, Lung, and Blood Institute