Friday, July 18, 2008

Three-Pepper Beef

Sometimes you just have to get a break from all the chicken and fish....this dish is great and uses lower fat flank steak. I have several great recipes using flank, one is for fajitas my family raved about.

I serve Three-Pepper Beef with steamed rice, we use brown rice but white is fine.

2 1/2 teaspoons cornstarch, divided
1 teaspoon sugar, divided
1/2 teaspoon salt
1 pound flank steak, trimmed and thinly sliced across the grain
1/4 cup low-salt beef broth
3 tablespoons low-sodium soy sauce
1 teaspoon freshly ground black pepper
1 teaspoon vegetable oil
1/4 cup thinly sliced green onions
1 teaspoon minced peeled fresh ginger
1 garlic clove, minced
1 cup sugar snap peas, trimmed
1/4 cups cubed red bell pepper
1 1/4 cups cubed yellow bell pepper
1 1/4 cups cubed green bell pepper
Combine 1/2 teaspoon cornstarch, 1/2 teaspoon sugar, salt, and flank steak in a medium bowl; toss to coat. Set aside.
Combine 2 teaspoons cornstarch, 1/2 teaspoon sugar, broth, soy sauce, and black pepper, stirring with a whisk until sugar dissolves; set aside.
Heat oil in a wok or large nonstick skillet over medium-high heat. Add the green onions, ginger, and garlic; stir-fry 10 seconds. Add beef mixture; stir-fry 3 minutes or until done. Remove the beef mixture from pan; cover and keep warm. Add peas and bell peppers to pan; stir-fry 4 minutes or until crisp-tender. Add beef and broth mixture to pan; cook 2 minutes or until thickened, stirring constantly.
Yield4 servings (serving size: about 1 3/4 cups)
Nutritional Information
CALORIES 326(36% from fat); FAT 13g (sat 5.2g,mono 5g,poly 1.3g); IRON 4.3mg; CHOLESTEROL 76mg; CALCIUM 50mg; CARBOHYDRATE 17.6g; SODIUM 832mg; PROTEIN 341g; FIBER 4.4g

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