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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc. | |  |
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Beef & Vegetable Skillet
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Ingredients: |
| 1-1/4 |
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pounds boneless beef top sirloin steak, cut 3/4 inch thick |
| 2 |
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teaspoons dark sesame oil |
| 2 |
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garlic cloves, minced |
| 1 |
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medium red bell pepper, cut into thin strips |
| 3 |
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tablespoons reduced-sodium soy sauce, divided |
| 2 |
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tablespoons water |
| 3 |
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cups coarsely chopped fresh spinach |
| 1/2 |
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cup sliced green onions |
| 3 |
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tablespoons ketchup |
| 2 |
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cups hot cooked rice, prepared without butter or salt |
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Instructions: |
| 1. |
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Cut beef steak lengthwise in half and then crosswise into 1/4 inch strips. Toss with sesame oil and garlic. |
| 2. |
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Heat large nonstick skillet over medium-high heat until hot. Add beef (1/2 at a time); stir-fry 1 to 2 minutes or until outside surface is no longer pink. Remove from skillet. |
| 3. |
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In same skillet, add bell pepper, 2 tablespoons soy sauce and water; cook 2 to 3 minutes or until pepper is crisp-tender. Add spinach and green onions; cook until spinach is just wilted. Stir in ketchup, remaining 1 tablespoon soy sauce and beef; heat through. Serve over rice. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving: 334 calories; 9 g fat (3 g saturated fat; 2 g monounsaturated fat); 62 mg cholesterol; 688 mg sodium; 25 g carbohydrate; 2.1 g fiber; 36 g protein; 10.7 mg niacin; 0.8 mg vitamin B6; 1.8 mcg vitamin B12; 3.4 mg iron; 43.3 mcg selenium; 6.5 mg zinc. |
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