Beef and Vegetable Stir-Fry

Beef and Vegetable Stir-Fry

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From: Diabetic Living Magazine

Want a complete meal on the table in just 35 minutes? This stir-fry combines thin strips of sirloin, loads of vegetables and brown rice in a tasty soy and sherry sauce. It's a meal the whole family will love.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 8 ounces boneless beef sirloin steak
  • ⅓ cup cold water
  • 2½ teaspoons cornstarch
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon dry sherry or reduced-sodium chicken broth
  • ⅛ teaspoon salt
  • Nonstick cooking spray
  • 4 teaspoons vegetable oil
  • 2 cloves garlic, minced
  • 2 teaspoons grated fresh ginger
  • 1 medium onion, cut into thin bite-size strips
  • ½ cup thinly sliced carrot (1 medium)
  • ½ cup thinly sliced celery (1 stalk)
  • ½ to 1 fresh jalapeño chile pepper, seeded and finely chopped (see Tip)
  • 1 cup thin bite-size strips green and/or red sweet pepper (1 medium)
  • 1 cup sliced fresh mushrooms
  • 1 small zucchini, halved lengthwise and thinly sliced (1 cup)
  • 1⅓ cups hot cooked brown rice
  • 2 tablespoons chopped dry roasted, unsalted peanuts or toasted, unsalted cashews
  • 2 tablespoons snipped fresh basil or parsley (optional)

Preparation

  • Prep

  • Ready In

  1. Trim fat from meat. Thinly slice meat across the grain into bite-size strips (see Tip). For sauce, in a small bowl stir together the cold water and cornstarch; stir in soy sauce, dry sherry and salt. Set meat and sauce aside.
  2. Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Add 2 teaspoons of the oil. Add garlic and ginger; cook and stir 15 seconds. Add onion, carrot, celery and chile pepper to hot skillet. Stir-fry 3 minutes, using a wide wooden spatula to constantly stir and lift vegetables. Add sweet pepper; stir-fry 1 minute. Add mushrooms and zucchini; stir-fry 3 to 4 minutes more or just until vegetables are crisp-tender. Remove vegetables from skillet.
  3. Add the remaining 2 teaspoons oil to hot skillet. Add meat strips; stir-fry 1 to 2 minutes or until browned. Stir sauce; stir into meat in skillet. Cook and stir until thickened and bubbly. Return cooked vegetables to skillet, stirring to coat. Cook and stir 1 minute more. Serve with hot cooked rice. Sprinkle with peanuts. If desired, sprinkle with basil.
  • Tips: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
  • If desired, partially freeze meat for easier slicing.

Nutrition information

  • Serving size: 1 cup stir-fry and ⅓ cup cooked brown rice
  • Per serving: 275 calories; 10 g fat(2 g sat); 4 g fiber; 27 g carbohydrates; 18 g protein; 43 mcg folate; 34 mg cholesterol; 6 g sugars; 2,818 IU vitamin A; 41 mg vitamin C; 51 mg calcium; 2 mg iron; 548 mg sodium; 600 mg potassium
  • Nutrition Bonus: Vitamin C (68% daily value), Vitamin A (56% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 lean protein, 1½ vegetable, 1 fat, 1 starch, ½ other carbohydrate

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