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Per serving:
• calories 161
• protein 10 g
• carbohydrates 25 g
• fibre 3 g;
• total fat 10 g
• saturated fat 2.5 g
• cholesterol 15 mg
• sodium 375 mg
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Asian Beef with
Crisp Vegetables
Prep time 15 minutes
Cook time 8 minutes
Serves 4
» 3/4 cup beef (or chicken) stock
» 1/4 cup packed brown sugar
» 2 tbsp low-sodium soy sauce
» 2 tbsp rice vinegar
» 2 tsp sesame oil
» 1 tbsp cornstarch
» 2 tsp finely chopped garlic
» 1 1/2 tsp finely chopped ginger
» 12 oz boneless grilling steak
» 2 tsp vegetable oil
» 1 1/2 cups chopped broccoli
» 1 1/2 cups thinly sliced red bell pepper
» 1 1/2 cups snow peas
» 1/4 cup chopped cilantro or parsley
» 1/4 cup chopped green onions
» 2 tbsp chopped toasted cashews
(optional)
Serve over rice or rice noodles. One way to ensure kids are getting their protein, vegetables and grains. Don’t overcook the vegetables. Use the best quality steak, such as rib eye, sirloin, filet or New York. Prepare sauce up to a day in advance and keep refrigerated.
1 For sauce: whisk stock, brown sugar, soy sauce, vinegar, sesame oil, cornstarch, garlic and ginger in a bowl. Set aside.
2 Lightly coat a nonstick skillet with cooking spray and place over high heat. When the skillet is hot, brown beef for 3 minutes, or until browned but still rare. Remove from pan, let rest for 5 minutes, then slice thinly.
3 Respray the pan. Heat vegetable oil, add broccoli, red pepper and snow peas. Cook for 3 minutes. Return the beef to the pan. Stir sauce and add to pan. Stir-fry for 2 minutes or until sauce is thickened and bubbly and the beef is done to your liking. Be careful not to overcook.
To serve: place on a serving platter. Garnish with cilantro or parsley, green onions and cashews, if using.
Excerpted with permission from
Rose Reisman’s Family Favorites (Whitecap Books, 2010).
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