SZECHUAN
BEEF STIR-FRY
This fast and
easy stir-fry gets a spicy kick from crushed red pepper.
Total
preparation and cooking time: 15 minutes
-
2 beef shoulder center steaks (Ranch Steaks), cut ¾ inch
thick (about 8 ounces each)
-
1 package (10 ounces) fresh vegetable stir-fry blend
-
3 tablespoons water
-
1 clove garlic, minced
-
1/2 cup prepared sesame-ginger stir-fry sauce
-
1/4 teaspoon crushed red pepper
-
2 cups hot cooked rice or brown rice, prepared without
butter or salt
-
1/4 cup dry-roasted peanuts
1. Combine
vegetables and water in large nonstick skillet; cover and cook over
medium-high heat 4 minutes or until crisp-tender. Remove and drain
vegetables. Set aside.
2. Meanwhile
cut beef steaks into 1/4-inch thick strips.
3. Heat same
skillet over medium-high heat until hot. Add 1/2 of beef and 1/2 of garlic;
stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink.
Remove from skillet; keep warm. Repeat with remaining beef and garlic.
4. Return all
beef and vegetables to skillet. Add stir-fly sauce and red pepper; cook and
stir Ito 2 minutes or until heated through. Use a spoon to spread the rice
over the beef. Sprinkle with peanuts.
Makes 4
servings.
Cook’s Tip:
Four cups assorted fresh vegetables, such as sugar snap peas, broccoli
florets, bell pepper strips and shredded carrots, may be substituted for I
package vegetable stir-fry blend
Cook’s Tip:
Your favorite stir-fry sauce flavor may be substituted for the sesame-ginger
flavor.
Nutrition
information per serving: 351 calories; 11 grams fat (3 g saturated fat; 5 g
monounsaturated fat); 64mg cholesterol; 1147mg sodium; 29 g carbohydrate;
3.0 grams of fiber; 32 grams of protein; 5.4mg niacin; 0.3mg vitamin B6; 2.9
mcg vitamin B12; 4.1 mg iron; 33.0 mcg selenium; 6.6mg zinc.
This recipe is
an excellent source of protein, niacin, vitamin B 12, iron, selenium and
zinc, and a good source of fiber and vitamin B6.
Recipe & Photo
as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
Beef: It's What's For Dinner!
