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| | | |  | | | Cook’s Tip: Four cups assorted fresh vegetables, such as sugar snap peas, broccoli florets, bell pepper strips and shredded carrots, may be substituted for 1 package vegetable stir-fry blend.
Cook’s Tip: Your favorite stir-fry sauce flavor may be substituted for the sesame-ginger flavor.
Recipe and photo as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
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| | | | This recipe is an excellent source of protein, niacin, vitamin B12, iron, selenium and zinc, and a good source of fiber and vitamin B6. | |  |
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Szechuan Beef Stir-Fry
15 minutes
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Ingredients: |
| 2 |
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beef shoulder center steaks (ranch), cut 3/4 inch thick (about 8 ounces each) |
| 1 |
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package (10 ounces) fresh vegetable stir-fry blend |
| 3 |
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tablespoons water |
| 1 |
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clove garlic, minced |
| 1/2 |
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cup prepared sesame-ginger stir-fry sauce |
| 1/4 |
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teaspoon crushed red pepper |
| 2 |
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cups hot cooked rice or brown rice, prepared without butter or salt |
| 1/4 |
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cup dry-roasted peanuts |
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Instructions: |
| 1. |
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Combine vegetables and water in large nonstick skillet; cover and cook over medium-high heat 4 minutes or until crisp-tender. Remove and drain vegetables. Set aside. |
| 2. |
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Meanwhile cut beef steaks into 1/4-inch thick strips. |
| 3. |
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Heat same skillet over medium-high heat until hot. Add 1/2 of beef and 1/2 of garlic; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. Remove from skillet; keep warm. Repeat with remaining beef and garlic. |
| 4. |
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Return all beef and vegetables to skillet. Add stir-fry sauce and red pepper; cook and stir 1 to 2 minutes or until heated through. Spoon over rice. Sprinkle with peanuts. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving: 351 calories; 11 g fat (3 g saturated fat; 5 g monounsaturated fat); 64 mg cholesterol; 1147 mg sodium; 29 g carbohydrate; 3.0 g fiber; 32 g protein; 5.4 mg niacin; 0.3 mg vitamin B6; 2.9 mcg vitamin B12; 4.1 mg iron; 33.0 mcg selenium; 6.6 mg zinc. |
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