Wok This Way #4 Beef

wok-this-wayBeef Stir-Fry

Makes 4 servings

Prep: 10 minutes
Cook: 60 minutes

Shopping List:

  • 380 gr or 2 cups brown rice
  • 950 ml or 4 cups water
  • 15 gr or 2 tablespoons cornstarch
  • 8 gr or 2 teaspoons white sugar
  • 90 ml or 6 tablespoons soy sauce
  • 60 ml or ¼ cup white wine
  • 6 gr or 1 tablespoon minced fresh ginger
  • 450 gr or 1 pound boneless beef round steak, cut into thin strips
  • 15 ml or 1 tablespoon vegetable oil
  • 265 gr or 3 cups broccoli florets
  • 2 carrots, thinly sliced
  • 170 gr or 1 (6 ounce) package frozen pea pods, thawed
  • 20 gr or 2 tablespoons chopped onion
  • 225 gr or 1 (8 ounce) can sliced water chestnuts, undrained
  • 75 gr or 1 cup Chinese cabbage
  • 2 large heads bok choy, chopped
  • 30 ml or 2 tablespoons vegetable oil

ginger TO MAKE:

  1. Bring brown rice and water to a boil in a saucepan over high heat.
  2. Reduce heat to medium-low, cover, and simmer until rice is tender, and liquid has been absorbed, 45 to 50 minutes.
  3. Combine cornstarch, sugar, soy sauce, and wine in a small bowl until smooth.
  4. Stir in ginger; toss beef in sauce to coat.
  5. Heat 1 tablespoon oil in a large skillet over medium-high heat.
  6. Cook and stir broccoli, carrots, pea pods, and onion for 1 minute.
  7. Stir in water chestnuts, Chinese cabbage, and bok choy; cover and simmer until vegetables are tender, about 4 minutes.
  8. Remove from skillet and keep warm.
  9. In same skillet, heat 1 tablespoon oil over medium-high heat.
  10. Cook and stir beef until desired degree of doneness, about 2 minutes per side for medium.
  11. Return vegetables to skillet; cook and stir until heated through, about 3 minutes.
  12. Serve over rice.

Note: Try using apple juice instead of white wine.

bok-choyENJOY !

Amount Per Serving
Calories: 665
Total Fat: 13.8g
Cholesterol: 39mg
Sodium: 1594mg
Total Carbohydrates: 104.6g
Dietary Fiber: 11.7g
Protein: 30.5g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat a serving max !

PDF of this recipe: 20140327-StirFried-Beef