Vegetable Beef Stir Fry
|Boneless beef sirloin/Top round steak||8 Ounce, cut 1/2 to 3/4 inch thick|
|Low sodium soy sauce||1⁄3 Cup (5.33 tbs)|
|Water||1⁄4 Cup (4 tbs)|
|Thinly sliced green onions||1⁄4 Cup (4 tbs)|
|Sesame seed||1 Teaspoon|
|Sesame oil||1 Teaspoon|
|Garlic||2 Clove (10 gm), minced|
|Ground ginger||1⁄4 Teaspoon|
|Long grain rice||1 Cup (16 tbs)|
|Nonstick spray coating||1|
|Carrots||2 Medium, cut into julienne strips|
|Onion||1 Medium, cut into wedges|
|Canned bamboo shoots||8 Ounce, drained (1 Can)|
|Fresh spinach leaves/Shredded chinese cabbage||1 1⁄2 Cup (24 tbs)|
Trim fat from beef.
Partially freeze beef; thinly slice across the grain into matchstick size shreds.
For sauce, in a small mixing bowl stir together the soy sauce, water, green onions, sugar, cornstarch, sesame seed, sesame oil (if desired), garlic, ginger, and pepper.
Cook rice according to package directions, omit the margarine or butter and salt.
Meanwhile, spray a cold wok or large skillet with nonstick coating.
Preheat over medium heat.
Add the carrots to the wok and stir-fry for 2 minutes.
Add the onion wedges and stir-fry for 3 minutes more.
Add the bamboo shoots and stir-fry about 1 minute more or till vegetables are crisp-tender.
Remove the vegetables from the wok.
Add the beef to the hot wok or skillet.
Stir-fry for 2 to 3 minutes or to desired doneness.
Push beef from the center of the wok.
Stir the sauce.
Add sauce to the center of the wok.
Cook and stir till thickened and bubbly.
Return the cooked vegetables and spinach or Chinese cabbage to the wok.
Stir all ingredients together to coat with sauce.
Cook and stir about 1 minute more or till heated through.
Serving size: Complete recipe
Calories 1404 Calories from Fat 220
% Daily Value*
Total Fat 25 g38.1%
Saturated Fat 5.8 g29.1%
Trans Fat 0 g
Cholesterol 106.7 mg35.6%
Sodium 2457.9 mg102.4%
Total Carbohydrates 218 g72.8%
Dietary Fiber 12.2 g48.7%
Sugars 33.7 g
Protein 63 g126.5%
Vitamin A 511.1% Vitamin C 78.5%
Calcium 23.1% Iron 27.8%
*Based on a 2000 Calorie diet