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Sunday, April 29 2012

Lean beef and crispy spring vegetables stir-fry together for a full-flavored, low-fat, low-calorie dinner you can toss together in 30 minutes.

 


 
Ginger-Beef Stir-Fry
Recipe from 
Servings: Makes 4 servings.
Total Time: 30 mins
 
 
ingredients
  •  
     ounces  beef top round steak
  •  
    1/2  cup  reduced-sodium beef broth
  •  
     tablespoons  reduced-sodium soy sauce
  •  
    2-1/2  teaspoons  cornstarch
  •  
     teaspoon  sugar
  •  
    1/2  teaspoon  grated fresh ginger
  •  
        Nonstick cooking spray
  •  
    12  ounces  fresh asparagus, trimmed and cut into 1-inch-long pieces
  •  
    1-1/2  cups  sliced fresh mushrooms
  •  
     cup  small broccoli florets
  •  
       green onions, bias-sliced into 1-inch pieces
  •  
     teaspoons  cooking oil
  •  
     cups  hot cooked brown rice
  •  
 
directions
Trim fat from steak. Thinly slice steak across the grain;* cut into bite-size strips. Set aside. For sauce, in a small bowl stir together beef broth, soy sauce, cornstarch, sugar, and ginger; set aside.
 
Lightly coat an unheated wok or large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Add asparagus, mushrooms, broccoli, and green onions to hot wok or skillet. Cook and stir for 3 to 4 minutes or until vegetables arecrisp-tender. Remove vegetables from wok or skillet.
 
Carefully add oil to the hot wok or skillet. Add meat. Stir-fry for 2 to 3 minutes or until meat is slightly pink in center. Push meat from center of wok or skillet. Stir sauce; add to the center of wok or skillet. Cook and stir until thickened and bubbly.
 
Return cooked vegetables to wok or skillet. Stir vegetables and meat together to coat with sauce. Cook and stir about 2 minutes more or until heated through. Serve with hot cooked rice. Makes 4 servings.
 

note
Partially freeze steak for easier slicing.
 
nutrition information
Calories 250, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 32 mg, Sodium 528 mg, Carbohydrate 31 g, Fiber 4 g, Protein 20 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 2, Starch 1.5. Percent Daily Values are based on a 2,000 calorie diet 
Posted by: Send a Meal AT 10:40 am   |  Permalink   |  Email