Ginger Beef - Recipe
Healthy Recipes
Steak is great! As this recipe shows, a man-sized slab of beef can be healthy when cooked with vegetables. Add further layers of flavor by marinating your meat in soy sauce and sake.
Ingredients:
1 1/2 lbs. flank steak
2 Tbsp. garlic, minced
3/4 cup ginger, finely shredded
4 green onions, thinly sliced
5 cups bean sprouts
3-4 cups broccoli florets, cut into bite-sized pieces
2 1/2 Tbsp. rice wine or sake
Marinade:
3 1/2 Tbsp. reduced sodium soy sauce
2 Tbsp. rice wine or sake
2 Tbsp. garlic, minced
1 Tbsp. cornstarch
2 Tbsp. canola oil, divided
Sauce:
1/4 cup reduced sodium soy sauce
1 Tbsp. sugar
1 tsp. sesame oil
Directions:
- Cut beef across the grain into 1/8-inch thick slices.
- In large bowl, combine all marinade ingredients. Add beef and toss lightly. Marinate 20 minutes or up to 1 hour.
- Heat wok or large skillet. Add 1 Tbsp. oil. When hot, add beef and stir-fry over high heat, 5-7 minutes. Remove beef to plate. Wipe out wok with paper towel.
- In small bowl, combine sauce ingredients.
- In another small bowl, place 1-2 Tbsp. water and broccoli florets. Cover with towel and steam in microwave 2-3 minutes until just tender. Set aside.
- Reheat wok or large skillet, then add remaining 1 Tbsp. oil. When hot, add garlic, ginger, and green onions. Cook for 20 seconds, then add bean sprouts, broccoli, and rice wine. Cook 1-2 minutes, then add sauce and combine.
- Remove from heat and serve over brown rice with vegetables.
Serves: 6
Calories per serving: 325 calories
Calorie equivalent: 4 oz. protein, 1 fat, 1 vegetable
 |
Recipe created by Paulette Lambert, R.D., C.D.E. (pictured). Lambert is director of nutrition for California Health & Longevity Institute, located within Four Seasons Hotel Westlake Village. With more than 25 years of experience in private practice after an extensive clinical education, Lambert has wide-ranging experience in clinical nutrition and the development of individualized dietary plans. |
|
