Garlic Beef Stir Fry
Spanish PDF:
Serving Size:
2 cups
Serves:
4 Ingredients:
- 2 cups cooked brown rice
- 1 tablespoon cornstarch
- 1/3 cup low-calorie vinaigrette or Italian dressing (use 1 tablespoon for the meat)
- 3 cloves garlic, minced (or substitute 3/4 teaspoon garlic powder)
- 3/4 pound lean beef, well trimmed, cut into thin strips (round steak works well)
- 5 cups cut-up fresh vegetables (such as broccoli, onions, bell peppers, carrots) or 1 16-ounce bag frozen stir fry vegetables (red peppers, broccoli, green onions, carrots), partially thawed in microwave and drained
- 2 tablespoons low sodium soy sauce
- 1 teaspoon ground ginger
Instructions:
- Wash hands.
- Prepare rice according to package directions, allowing about 15 minutes for instant rice or about 45 minutes for regular brown rice. Keep hot (above 135°F).
- Stir together the cornstarch, 1 tablespoon of the dressing, and the garlic in a bowl or pie pan; mix well. Add the beef strips, tossing to coat meat with dressing mixture.
- Lightly coat a large nonstick skillet with cooking spray. Heat on medium-high heat.
- Add beef mixture; cook and stir for 5 minutes or until beef is cooked through. Remove from skillet; cover meat to keep warm.
- Add vegetables, remaining dressing, soy sauce, and ginger to skillet. Cook and stir about 10 minutes or until vegetables are crisp tender.
- Return beef to skillet. Cook, stirring occasionally, for 1 minute or until beef is heated through and sauce is thickened. Serve over rice.
Substitutions:
- Lean pork or poultry can be substituted for the beef.
- You also can use assorted vegetables from your refrigerator; just try to keep the pieces about the same size.
Tips:
- This flavorful smart-choice stir-fry can be on the table in 30 minutes if you use instant rice.
- Meat and poultry are easier to slice if partially frozen.
Healthy & Homemade Cookbook
Healthy & Homemade: 2013 Nutrition and Fitness Calendar
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