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| | | |  | | | Cook's Tip: To toast sesame seeds, cook them in an ungreased skillet over medium heat about 5 minutes or until golden brown, stirring frequently. Watch carefully to prevent burning.
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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc. | |  |
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Beef Stir-Fry with Green Beans
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Ingredients: |
| 1 |
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pound boneless beef top sirloin or top round steak, cut 3/4 inch thick or flank steak |
| 1/2 |
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cup prepared Asian-sesame dressing |
| 2 |
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teaspoons minced garlic |
| 2-1/2 |
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cups green beans or asparagus pieces (2-inch length) |
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Salt |
| 1 |
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tablespoon toasted sesame seeds |
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Hot cooked rice (optional) |
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Instructions: |
| 1. |
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Cut beef steak lengthwise in half, then crosswise into 1/8 to 1/4-inch thick strips. Combine 1/4 cup dressing and garlic in medium bowl. Add beef; toss to coat. Cover and marinate in refrigerator 30 minutes to 2 hours. |
| 2. |
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Heat large nonstick skillet over medium-high heat until hot. Add green beans and remaining 1/4 cup dressing; stir-fry 5 to 7 minutes or until crisp-tender. Remove from skillet; season with salt, as desired. Set aside. |
| 3. |
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Remove beef from marinade; discard marinade. Add 1/2 of beef to same skillet; 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 beef. |
| 4. |
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Return green beans and beef to skillet; cook and stir 1 to 2 minutes or until heated through. Garnish with sesame seeds. Serve with rice, if desired. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving, using top sirloin: 414 calories; 30 g fat (6 g saturated fat; 2 g monounsaturated fat); 50 mg cholesterol; 597 mg sodium; 9 g carbohydrate; 1.8 g fiber; 28 g protein; 8.5 mg niacin; 0.7 mg vitamin B6; 1.4 mcg vitamin B12; 6.8 mg iron; 33.6 mcg selenium; 5.3 mg zinc. Nutrition information per serving, using top round: 304 calories; 18 g fat (4 g saturated fat; 2 g monounsaturated fat); 61 mg cholesterol; 308 mg sodium; 6 g carbohydrate; 1.8 g fiber; 29 g protein; 5.8 mg niacin; 0.5 mg vitamin B6; 1.5 mcg vitamin B12; 7.4 mg iron; 34.9 mcg selenium; 5.3 mg zinc. Nutrition information per serving, using flank: 417 calories; 31 g fat (6 g saturated fat; 2 g monounsaturated fat); 42 mg cholesterol; 590 mg sodium; 9 g carbohydrate; 1.8 g fiber; 26 g protein; 7.6 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 6.5 mg iron; 29.3 mcg selenium; 4.8 mg zinc. |
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