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Friday, September 3, 2010

Wednesday - Easy Beef Stir Fry 9/8

found at http://www.shape.com/healthy_eating/recipes/easy_asian_stir_fry

Stir frying is a quick and simple method of cooking – and this easy recipe for beef stir fry tastes delicious, too!

Ingredients:
1 pound beef top sirloin steak, cut 3/4 inch thick
3/4 cup prepared stir-fry sauce
1 package (16 ounces) frozen Asian vegetable blend (such as broccoli, carrots and sugar snap peas)
1/4 cup water
2 teaspoons vegetable oil
3 cloves garlic, minced
2 teaspoons sesame seeds (optional)

Directions:
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.

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.

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.

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.

Serves: 4

Nutrition facts per serving:
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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