Tangerine Bok Choy & Beef Stir-Fry

Tangerine Bok Choy & Beef Stir-Fry

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From: EatingWell Magazine, March/April 2016

Tangerine juice and savory oyster sauce are the foundation of the stir-fry sauce in this healthy recipe for Chinese orange beef. Don't skip the orange zest sprinkled over the stir-fry at the end—it delivers the biggest flavor punch. Serve over brown rice or quinoa.

Ingredients 4 servings

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  • 1 pound flank steak, trimmed
  • 4-6 Pixie tangerines or clementines
  • 1 pound bok choy
  • 6 ounces shiitake mushrooms
  • 2 tablespoons oyster sauce
  • 1½ tablespoons reduced-sodium soy sauce
  • 4 teaspoons rice vinegar
  • 1½ teaspoons cornstarch
  • ¼ teaspoon ground pepper
  • 7 teaspoons peanut oil or canola oil, divided
  • 1 tablespoon finely chopped fresh ginger
  • 3 large cloves garlic, minced
  • 3 scallions, chopped, whites and greens divided
  • 1 Fresno or serrano chile, seeded and thinly sliced

Preparation

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  1. Cut steak in thirds along the grain. Freeze 15 minutes to firm slightly; thinly slice crosswise.
  2. Sliver zest from enough tangerines (or clementines) to get 1 tablespoon (see Tip); set aside. Squeeze enough of the fruit to get ½ cup juice. Cut bok choy stems into 1-inch pieces and the leaves into 2-inch pieces. Discard mushroom stems; thinly slice caps. Whisk the juice, oyster sauce, soy sauce, vinegar, cornstarch and pepper in a small bowl. Place next to the stove.
  3. Heat a 14-inch flat-bottom carbon-steel wok or large skillet over medium-high heat until very hot. Add 2 teaspoons oil and swirl to coat. Add half the beef in one layer; cook, without stirring, for 1 minute. Then toss until the beef is no longer pink on the outside, 30 seconds more. Transfer to a plate. Repeat with 2 more teaspoons oil and the remaining beef; transfer to the plate.
  4. Add 2 teaspoons oil to the pan; swirl to coat. Add the bok choy stems and mushrooms; stir-fry until the mushrooms release their liquid, about 3 minutes. Add the bok choy leaves; stir-fry until wilted, 1 to 2 minutes. Transfer the bok choy and mushrooms to the plate with the beef.
  5. Add the remaining 1 teaspoon oil, ginger, garlic, scallion whites and chile to the pan and stir-fry for 30 seconds. Add the reserved sauce and heat until bubbling. Return the beef, vegetables and any accumulated liquid to the pan; gently stir until heated through, about 1 minute more. Stir in scallion greens and the reserved zest.
  • Slivers of citrus zest add big “zest flavor” to dishes like stir-fries and cakes. To make zest slivers, peel wide strips of the skin from citrus fruit with a vegetable peeler, leaving the white pith behind. Cut the strips into long, thin slivers.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Serving size: about 1⅓ cups
  • Per serving: 293 calories; 15 g fat(4 g sat); 3 g fiber; 13 g carbohydrates; 28 g protein; 77 mcg folate; 70 mg cholesterol; 5 g sugars; 0 g added sugars; 4,934 IU vitamin A; 44 mg vitamin C; 157 mg calcium; 4 mg iron; 553 mg sodium; 1,054 mg potassium
  • Nutrition Bonus: Vitamin A (99% daily value), Vitamin C (73% dv), Iron (22% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 1 vegetable, 3½ lean meat, 1½ fat

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