Beef and Vegetable Stir Fry

beef-and-veggie-stire-fryServing Size: 1 1/2 cups stir fry, 2/3 cup instant brown rice | Serves: 4

Ingredients:

  • 2 teaspoons ground ginger
  • 1 teaspoon garlic powder
  • 1/4 cup low sodium soy sauce
  • 1/4 cup water
  • 1/2 pound lean beef or pork, sliced thinly
  • 2 cups uncooked instant brown rice
  • 2 tablespoons vegetable oil, divided
  • 7 cups chopped vegetables or 24 ounces frozen stir fry vegetables, thawed
  • 1 tablespoon cornstarch

Preparations:

  1. Create ginger mixture by mixing ginger, garlic powder, soy sauce, and water. Pour 1/4 cup of the mix into a sealable plastic bag and save the rest. Add meat to the bag. Seal the bag and set it in the refrigerator for about 20 minutes.
  2. Prepare brown rice according to directions on the package for 4 servings.
  3. Heat 1 tablespoon oil in a large frying pan. When oil is hot, add meat from plastic bag and stir until brown. This will take 1 to 3 minutes. Discard liquid from the bag.
  4. Remove meat from pan and cover it. Add 1 tablespoon oil to pan.
  5. Add chopped vegetables. Stir and cook until tender, about 5 minutes.
  6. Add cornstarch to the saved ginger mixture and stir until smooth.
  7. Return meat to the pan when vegetables are tender. Add cornstarch mixture and cook for about 2 minutes until bubbly.
  8. Serve over brown rice.

Nutrition information per serving: 470 calories, 13 g total fat, 2 g saturated fat, 0 g trans fat, 50 mg cholesterol, 610 mg sodium, 60 g total carbohydrate, 6 g fiber, 5 g sugar, 27 g protein

Source: http://www.extension.iastate.edu/foodsavings/recipes/beef-and-vegetable-stir-fry

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