Emerald Stir-Fry with Beef

  • Eating Healthy in 2009. Copyright 2008, Ellie Krieger, All Rights Reserved.
  • Show: Healthy Appetite with Ellie Krieger
  • Episode: Food Fix
Total Time:
42 min
Prep:
30 min
Inactive Prep:
--
Cook:
12 min
Yield:
4 servings
Level:
Intermediate

Ingredients

Directions

Combine mirin or white wine, orange juice, soy sauce, rice vinegar, red pepper flakes and water in a small bowl.

In a large wok or very large (14-inch) saute pan, heat 1 tablespoon of oil over medium-high heat. Add the beef and cook, stirring, until just browned, about 2 minutes. Transfer the beef to a plate. Heat the remaining tablespoon of oil over medium heat and cook garlic until fragrant, about 30 seconds. Add snow peas, broccoli, asparagus and edamame, raise heat to medium-high, and cook for 3 minutes until vegetables are slightly softened. Add the mirin-soy mixture and cook, stirring, until edamame are cooked and asparagus is crisp-tender, about 4 minutes. Add the beef and dissolved cornstarch and stir to incorporate. Cook until mixture thickens slightly and beef is heated through, an additional 2 minutes. Drizzle with sesame oil and serve.

(1 serving equals 2 cups stir-fry and 3 tablespoons sauce)
Calories 400; Total Fat 15 g; (Sat Fat 2 g, Mono Fat 6 g, Poly Fat 3 g) ; Protein 29 g; Carb 34 g; Fiber 11 g; Cholesterol 32 mg; Sodium 625 mg
Excellent source of: Protein, Fiber, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin K, Iron, Phosphorus, Zinc
Good source of: Thiamin, Riboflavin, Niacin, Folate, Calcium, Magnesium, Manganese, Potassium, Selenium

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