Garlic Beef Stir Fry

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: 
  1. Wash hands.
  2. 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).
  3. 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.
  4. Lightly coat a large nonstick skillet with cooking spray. Heat on medium-high heat.
  5. Add beef mixture; cook and stir for 5 minutes or until beef is cooked through. Remove from skillet; cover meat to keep warm.
  6. Add vegetables, remaining dressing, soy sauce, and ginger to skillet. Cook and stir about 10 minutes or until vegetables are crisp tender.
  7. 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.
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