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STIR-FRIED BEEF AND CHINESE VEGETABLES

Stir-frying uses very little oil, as this dish shows. A heart healthy recipe.
Yield: 6 servings

INGREDIENTS

· 2 Tbsp dry red wine
· 1 Tbsp soy sauce
· 1/2 tsp sugar
· 1½ tsp gingerroot, peeled, grated
· 1 lb boneless round steak, fat trimmed, cut across grain into 1½-inch strips
· 2 Tbsp vegetable oil
· 2 medium onions, each cut into 8 wedges
· 1/2 lb fresh mushrooms, rinsed, trimmed, sliced
· 2 stalks (1/2 C) celery, bias cut into 1/4-inch slices
· 2 small green peppers, cut into thin lengthwise strips
· 1 C water chestnuts, drained, sliced
· 2 Tbsp cornstarch
· 1/4 C water
 

DIRECTIONS

1. Prepare marinade by mixing together wine, soy sauce, sugar, and ginger.

2. Marinate meat in mixture while preparing vegetables

3. Heat 1 tablespoon oil in large skillet or wok. Stir-fry onions and mushrooms for 3 minutes over medium-high heat.

4. Add celery and cook for 1 minute. Add remaining vegetables and cook for 2 minutes or until green pepper is tender but crisp.
Transfer vegetables to warm bowl.

5. Add remaining 1 tablespoon oil to skillet. Stir-fry meat in oil for about 2 minutes, or until meat loses its pink color.

6. Blend cornstarch and water. Stir into meat. Cook and stir until thickened. Then return vegetables to skillet. Stir gently and serve.
 

NUTRITION
Serving size: 6 oz - Each serving provides:
Calories: 200
Total fat: 9 g
Saturated fat: 2 g
Cholesterol: 40 mg
Sodium: 201 mg
Total fiber: 3 g
Protein: 17 g
Carbohydrates: 12 g
Potassium: 552 mg
 

National Institutes of Health - www.nih.gov/
Keep the Beat: Heart Healthy Recipes
National Heart, Lung, and Blood Institute