Szechuan Beef Stir-Fry
Makes: 6 servings.
Prep time: 15 minutes
Cook time: 13 minutes
1 cup fat-free beef broth
1/4 cup light soy sauce
2 TBSP rice vinegar
1 TBSP cornstarch
2 tsp. Szechuan seasoning (I found in oriental section of grocery store)
1 TBSP canola oil
1 lb. flank steak, cut against the grain into 1/4-inch strips
1/4 tsp. salt
1 lb. green beans, trimmed and cut into 1-inch pieces
1/2 lb. sliced fresh mushrooms
1/2 large red onion, thinly sliced
1/2 cup toasted walnuts, coarsely chopped
3 cups quick-cook brown rice, cooked as package directs
1. In a medium-size bowl, whisk together broth, soy sauce, vinegar, cornstarch and Szechuan seasoning. Set aside.
2. In a large nonstick skillet or wok, heat oil over high heat. Season sliced flank steak with salt and stir-fry for 3 minutes. Remove beef to a plate and keep warm.
3.Add beans, mushrooms and onion and stir-fry over high heat for about 8 minutes or until beans are crisp-tender. During the last 2 minutes, add 1/4 cup water and cover.
4. Whisk sauce again and stir in. Add meat back to the skillet and stir until all ingredients are combined. Cook for 2 minutes until thickened.
5. Sprinkle toasted walnuts on top; serve with cooked brown rice.
Per Serving: 422 calories; 15g fat (3g sat.); 26g protein; 46g carbohydrate; 5g fiber; 588mg sodium; 31mg cholesterol.
Recipe from: Family Circle magazine,( Oct. 1, 2005)
Makes: 6 servings.
Prep time: 15 minutes
Cook time: 13 minutes
1 cup fat-free beef broth
1/4 cup light soy sauce
2 TBSP rice vinegar
1 TBSP cornstarch
2 tsp. Szechuan seasoning (I found in oriental section of grocery store)
1 TBSP canola oil
1 lb. flank steak, cut against the grain into 1/4-inch strips
1/4 tsp. salt
1 lb. green beans, trimmed and cut into 1-inch pieces
1/2 lb. sliced fresh mushrooms
1/2 large red onion, thinly sliced
1/2 cup toasted walnuts, coarsely chopped
3 cups quick-cook brown rice, cooked as package directs
1. In a medium-size bowl, whisk together broth, soy sauce, vinegar, cornstarch and Szechuan seasoning. Set aside.
2. In a large nonstick skillet or wok, heat oil over high heat. Season sliced flank steak with salt and stir-fry for 3 minutes. Remove beef to a plate and keep warm.
3.Add beans, mushrooms and onion and stir-fry over high heat for about 8 minutes or until beans are crisp-tender. During the last 2 minutes, add 1/4 cup water and cover.
4. Whisk sauce again and stir in. Add meat back to the skillet and stir until all ingredients are combined. Cook for 2 minutes until thickened.
5. Sprinkle toasted walnuts on top; serve with cooked brown rice.
Per Serving: 422 calories; 15g fat (3g sat.); 26g protein; 46g carbohydrate; 5g fiber; 588mg sodium; 31mg cholesterol.
Recipe from: Family Circle magazine,( Oct. 1, 2005)