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Beef and Vegetable Stir Fry


Thursday, January 01, 2004
6 servings, 1 cup sitr fry plus 2/3 cup rice each
1 boneless top round steak (12 ounces) trimmed of all visible fat and sliced into 1/2 x 2-inch strips1 teaspoon ground black pepper
1 tablespoon peeled and finely minced ginger
3 cloves garlic, finely minced
1/2 cup water
2 tablespoons cornstarch
3 tablespoons light soy sauce
3 tablespoons oyster sauce
2 tablespoons dry cooking sherry
Vegetable oil cooking spray
2 teaspoons sesame oil
2 cups broccoli flowers
1 cup snow peas trimmed
1 small onion, diced
1/2 cup shredded carrots
1 can (8 ounces) sliced water chestnuts, drained and rinsed
1 can (14 ounces) bean sprouts, drained and rinsed,
4 cups hot cooked rice
Toss steak with pepper, ginger and garlic. In a small bowl, combine water and next four ingredients. Spray wok or heavy skillet with cooking spray. Add sesame oil. Over medium-high heat, stir-fry steak 5 minutes or until brown. Remove and set aside. Spray wok again. Stir-fry broccoli, snow peas, onions and carrots until crisp-tender. Add water chestnuts, bean sprouts and beef. Continue to cook until hot. Add sauce mixture and cook 1-2 minutes or until thick and bubbly. Serve over rice.
Nutrition Facts:
295 calories, 45g carbohydrate, 19g protein, 3.4g ft, 0.7g saturated fat, 25mg cholesterol, 4.3g dietary fiber, 489mg sodium
Adapted recipe by Janet Potts, RD LD
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