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

What’s For Dinner?

ground beefThe day has somehow gotten away from you—it’s later than you think; the family is hungry and you haven’t begun to fix dinner, let alone think about what to fix. One look in the freezer and you spot a frozen brick of ground beef. What’s the quickest way to turn the brick into a quick and delicious beef meal? Here is what you need: microwave-safe storage bag (gallon size), microwave, four minutes, and these simple steps.

  1. Transfer your frozen ground beef from its packaging to the gallon-size storage bag.
  2. Seal the storage bag, leaving a small opening for steam to escape (about 1/2 inch or size of a pencil).
  3. Heat the bag in the microwave on a microwave-safe plate for one minute on HIGH.
  4. Flip the bag over.
  5. Heat on HIGH for one more minute; wait for one minute.
  6. Remove the beef from the microwave and massage the bag
  7. for 10 seconds.
  8. If needed, heat on HIGH for 30 seconds longer, followed by 30 seconds of rest. The leaner the ground beef, the less time in the microwave. TIP: the beef should not be HOT to the touch; just thaw it enough to form it into a shape.
  9. Immediately cook your beef to 160°F.
  10. Enjoy!

Source: www.beefitswhatsfordinner.com/groundbeefthawing.aspx

Beef and Bean Chile Verde

beef and bean chiliServes 4  | Serving Size: 1 1/2 cups each

Ingredients

  • 1 pound 93%-lean ground beef
  • 1 large red bell pepper, chopped
  • 1 large onion, chopped
  • 6 cloves garlic, chopped
  • 1 tablespoon chili powder
  • 2 teaspoons ground cumin
  • 1/4 teaspoon cayenne pepper
  • 1 16-ounce jar green salsa, green enchilada sauce or taco sauce
  • 1/4 cup water
  • 1 15-ounce can pinto or kidney beans, drained and rinsed

Preparation

  1. Cook beef, bell pepper, and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes.
  2. Add garlic, chili powder, cumin, and cayenne; cook until fragrant, about 15 seconds. Stir in salsa (or sauce) and water; bring to a simmer.
  3. Reduce heat to medium-low, cover, and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes.
  4. Stir in beans and cook until heated through, about 1 minute.

Nutrition Per Serving: 307 Calories; 8 g Fat; 3 g Sat; 3 g Mono; 64 mg Cholesterol; 29 g Carbohydrates; 27 g Protein; 6 g Fiber; 516 mg Sodium; 641 mg Potassium

Source: http://www.eatingwell.com/recipes/beef_bean_chile_verde.html

Spanish Macaroni

Serves: 4spanish macaroni
Serving size: 1 cup

Ingredients

  • 1/2 pound lean ground beef or turkey
  • 1 green pepper chopped (about 1/2 cup)
  • 1 small onion chopped (about 1/2 cup)
  • 2 cups water
  • 1/2 cup tomato sauce
  • 1 28-ounce can diced tomatoes
  • 1 1/2 cups uncooked macaroni
  • 1-2 teaspoons chili powder

Directions

  1. Brown the ground meat in a large skillet. Rinse with warm water and drain to remove excess fat.
  2. Add the chopped green peppers and onions. Cook over medium heat until tender.
  3. Add the water, tomato sauce, diced tomatoes, macaroni, and chili powder.
  4. Bring to a boil, then reduce heat to low and simmer for 10 minutes. Stir often to keep the macaroni from sticking.
  5. Serve while hot.
  6. Refrigerate leftovers.

Nutrient information per serving: 310 calories, 7 g total fat, 2.5 g saturated fat, 35 mg cholesterol, 620 mg sodium, 42 g total carbohydrate, 4 g fiber, 8 g sugar, 19 g protein

Source: SpendSmartEatSmart

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