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Citrus Sesame Stir-Fry

27 Mar

2 Oranges (1 juiced, 1  cut into segments)
1 Tbsp low-sodium soy sauce
1 Tbsp rice  vinegar or white vinegar
1-2 tsp sesame seed  oil
1 Tbsp cornstarch
1 microwaveable pouch of brown rice  (or 8 oz  cooked brown rice)
2 Tbsp extra-virgin olive oil
2 cups small broccoli florets (1 small head)
1 Tbsp minced garlic
1 Red bell pepper, cut into scripts
Pinch of  salt
Pinch of  red pepper flakes

In  a glass measuring  cup whisk together orange juice,  soy sauce,vinegar, sesame oil, and  cornstarch; set aside.
Heat brown rice in microwave according  to package directions.

Heat 1tablespoon olive oil in a  large skillet over medium-high heat.
Once oil is hot,  add broccoli; cook, stirring constantly (stir fry), for  2 minutes. Add garlic and red  pepper strips; stir fry for 1 additional minute.
Remove vegetables to a plate.

Add remaining 1 tablespoon oil  to skillet.
Stir fry  beef strips 1 minute, sprinklingwithsalt andred pepper flakes while  cooking.
Return  vegetables  toskillet.  Stri in orange juice mixture and heat until liquid thickens to a sauce, about 20 seconds.
Remove from heat and stir in orange segments.
Serve  with cooked brown rice.
Makes 2 servings (about 1 cup brown rice and  2 cups stir-fry per serving)

NUTRITIONAL INFORMATION

CALORIES: 600
PROTEIN: 39 g
CARBOHYDRATES: 67 g
DIETARY FIBER: 6 g
SUGARS: 9 g
FAT: 19 g
SATURATED FAT: 4 g
CHOLESTEROL: 76 mg
SODIUM: 386 mg
VITAMIN A: 83% DV
VITAMIN C: 306% DV
CALCIUM: 9% DV
IRON: 27% DV

(Daily Value based on a diet of 2000 calories per day.)

Thai Noodle Bowl

27 Mar

2 oz uncooked soba or 1pk ramen noodles
1/4 cup creamy peanut butter
1/4 cup water
2 Tbsp lime juice (1 small lime)
2 Tbsp low-sodium soy sauce
Few  drops hot sauce
1 Tbsp extra-virgin olive oil
1 cup snow peas
1 cup carrot scripts
5-6 oz beef round sirloin tip steak or other lean beef steak, cut into thin strips
1/8 tsp black  pepper
2  green onions, sliced (spring onions)

Place soba noodles in a small  sauce-pan; add enough water to  cover.
Heat noodles and water over medium high heat until water simmers  and noodles break apart, about 3 minutes.
Drain noodles and place  in a medium bowl.

Return empty saucepan to stovetop over low heat.
Add peanut butter, 1/4 cup water, lime juice and soy sauce, stirring occasionally, until mixture is blended and thickens slightly, about 5 minutes.
Season peanut sauce with  hot sauce to taste.

Meanwhile, heat oil in a skillet over  medium heat.
When oil is hot, saute snowpeas and carrot strips until tender  but still  crisp, about 1 minute.
Add peas and carrots  to bowl with noodles and set  aside.

Season beef strips with black pepper.
Cook beef strips in same skillet  until desired doneness, about 90 secondsfor medium.
Add  beef  strips to bowl with noodles and vegetables.
Pour peanut sauce  over top; toss to  coat.
If sauce  is too thick, stir in 1-2 teaspoons of water.
Top with green onions.
Enjoy  while  hot

NUTRITIONAL INFORMATION

CALORIES: 753
PROTEIN: 55 g
CARBOHYDRATES: 67 g
DIETARY FIBER: 5 g
SUGARS: 6 g
FAT: 39 g
SATURATED FAT: 9 g
CHOLESTEROL: 94 mg
SODIUM: 1293 mg
VITAMIN A: 81% DV
VITAMIN C: 44% DV
CALCIUM: 9% DV
IRON: 33% DV

(Daily Value based on a diet of 2000 calories per day)