Beef and Mango Stir Fry
|Beef flank steak/Top round steak||1 Pound|
|Water||1⁄4 Cup (4 tbs)|
|Oyster sauce||2 Tablespoon|
|Chinese rice wine/Dry white wine||1 Tablespoon|
|Soy sauce||2 Teaspoon|
|Mango/2 medium peaches/nectarines||1 Medium|
|Cooking oil||1 Tablespoon|
|Grated ginger root||1 Tablespoon|
|Garlic||2 Clove (10 gm), minced|
|Green onions||4 , sliced into 1 inch lengths|
|Hot cooked rice||1⁄2 Cup (8 tbs)|
Partially freeze beef.
Thinly slice, across the grain, into bite-size pieces.
For sauce, in a small bowl stir together the water, oyster sauce, wine, soy sauce, and cornstarch.
Peel, halve, and seed fruit.
Cut fruit into bite-size pieces.
Set fruit aside.
Preheat a wok or large skillet over high heat.
Add cooking oil. (Add more oil as necessary during stir-frying.)
Stir-fry the gingerroot and garlic in hot cooking oil for 30 seconds.
Add half of the beef to the wok.Stir-fry for 2 to 3 minutes or till brown.
Remove from wok.
Stir-fry remaining beef for 2 to 3 minutes.
Return all beef to wok or skillet.
Push beef from center of wok.
Stir sauce; add to center of wok.
Cook and stir till thickened and bubbly.
Add fruit and green onions.
Cook and stir for 2 minutes more.
Serving size: Complete recipe
Calories 1289 Calories from Fat 482
% Daily Value*
Total Fat 54 g82.9%
Saturated Fat 18 g90.2%
Trans Fat 0 g
Cholesterol 186 mg62%
Sodium 1640.3 mg68.3%
Total Carbohydrates 94 g31.2%
Dietary Fiber 7.7 g30.9%
Sugars 43 g
Protein 103 g205.8%
Vitamin A 81.3% Vitamin C 172.3%
Calcium 21.6% Iron 57.3%
*Based on a 2000 Calorie diet