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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc, and a good source of iron. | |  |
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Easy Asian Stir-Fry
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Ingredients: |
| 1 |
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pound beef top round, or top sirloin steak, cut 3/4 inch thick or flank steak |
| 3/4 |
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cup prepared stir-fry sauce |
| 1 |
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package (16 ounces) frozen Asian vegetable blend (such as broccoli, carrots and sugar snap peas) |
| 1/4 |
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cup water |
| 2 |
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teaspoons vegetable oil |
| 3 |
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cloves garlic, minced |
| 2 |
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teaspoons sesame seeds (optional) |
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Instructions: |
| 1. |
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Cut beef steak lengthwise in half, then crosswise into 1/8-inch thick strips. Place beef and 1/4 cup stir-fry sauce in food-safe plastic bag; turn beef to coat. Close bag securely and marinate in refrigerator 30 minutes to 2 hours. |
| 2. |
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Heat large nonstick skillet over medium heat until hot; add vegetables and water. Cover and cook 7 to 8 minutes or until crisp-tender, stirring occasionally. Remove vegetables; keep warm. |
| 3. |
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Remove beef from marinade; discard marinade. Heat 1 teaspoon oil in same skillet over medium-high heat until hot. Add 1/2 of beef and garlic; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Remove from skillet. Repeat with remaining oil, beef and garlic. |
| 4. |
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Return vegetables and beef to skillet. Stir in remaining 1/2 cup stir-fry sauce; cook and stir 1 to 2 minutes or until heated through. Garnish with sesame seeds, if desired. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving, using beef top round steak: 305 calories; 8 g fat (2 g saturated fat; 3 g monounsaturated fat); 61 mg cholesterol; 1952 mg sodium; 22 g carbohydrate; 0.7 g fiber; 33 g protein; 5.0 mg niacin; 0.4 mg vitamin B6; 1.5 mcg vitamin B12; 2.9 mg iron; 33.1 mcg selenium; 4.8 mg zinc. Nutrition information per serving, using beef flank steak: 306 calories; 10 g fat (3 g saturated fat; 3 g monounsaturated fat); 42 mg cholesterol; 1964 mg sodium; 22 g carbohydrate; 0.7 g fiber; 30 g protein; 6.8 mg niacin; 0.5 mg vitamin B6; 1.4 mcg vitamin B12; 2.1 mg iron; 27.4 mcg selenium; 4.4 mg zinc. Nutrition information per serving, using beef top sirloin steak: 303 calories; 9 g fat (2 g saturated fat; 3 g monounsaturated fat); 50 mg cholesterol; 1970 mg sodium; 22 g carbohydrate; 0.7 g fiber; 32 g protein; 7.6 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.3 mg iron; 31.8 mcg selenium; 4.9 mg zinc. |
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