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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc, and a good source of iron. | |  |
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Beef Pepper Steak
30 to 35 minutes
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Ingredients: |
| 1 |
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pound beef top round or top sirloin steak, cut 3/4 inch thick or flank steak |
| 1/2 |
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cup prepared Italian dressing |
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Salt and pepper |
| 2 |
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large bell peppers, any color, cut into 1/8-inch strips |
| 1 |
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onion, cut into 1/8-inch wedges |
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Instructions: |
| 1. |
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Cut beef steak lengthwise in half, then crosswise into 1/8-inch thick strips. Place beef and 1/3 cup Italian dressing in food-safe plastic bag; turn beef to coat. Reserve remaining dressing for vegetables. Close bag securely and marinate in refrigerator 30 minutes to 2 hours. |
| 2. |
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Remove beef from marinade; discard marinade. Heat large nonstick skillet over medium-high heat until hot. Add 1/2 of beef; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Remove from skillet. Repeat with remaining beef. Season beef with salt and pepper; keep warm. Wipe skillet with paper towel. |
| 3. |
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Heat remaining Italian dressing in same skillet until hot. Add peppers and onion. Stir-fry 5 to 6 minutes or until vegetables are crisp-tender. |
| 4. |
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Return beef and juices to skillet. Cook and stir 1 to 2 minutes or until heated through. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving, using beef top round steak: 242 calories; 10 g fat (2 g saturated fat; 3 g monounsaturated fat); 61 mg cholesterol; 364 mg sodium; 9 g carbohydrate; 1.8 g fiber; 28 g protein; 5.4 mg niacin; 0.6 mg vitamin B6; 1.5 mcg vitamin B12; 2.8 mg iron; 33.3 mcg selenium; 5.0 mg zinc.
Nutrition information per serving, using beef flank steak: 243 calories; 12 g fat (4 g saturated fat; 4 g monounsaturated fat); 42 mg cholesterol; 376 mg sodium; 9 g carbohydrate; 1.8 g fiber; 25 g protein; 7.2 mg niacin; 0.8 mg vitamin B6; 1.4 mcg vitamin B12; 1.9 mg iron; 27.7 mcg selenium; 4.5 mg zinc.
Nutrition information per serving, using beef top sirloin steak: 240 calories; 11 g fat (3 g saturated fat; 3 g monounsaturated fat); 50 mg cholesterol; 382 mg sodium; 9 g carbohydrate; 1.8 g fiber; 27 g protein; 8.0 mg niacin; 0.8 mg vitamin B6; 1.4 mcg vitamin B12; 2.2 mg iron; 32.0 mcg selenium; 5.0 mg zinc. |
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