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Stir-fries are always quick to cook – this one has the added bonus of working as a delicious main-dish warm salad option if you like. The steam-sauté method used here for cooking the vegetables lets you minimize the oil and scorching when stir-frying while still cooking the vegetables to tender-crisp. Serve stir-fry with rice noodles or whole wheat pasta.
| Prep: 10 minutes |
Cooking: 10 minutes |
|
| 1 tbsp |
(15 mL) |
canola oil |
| 1 lb |
(500 g) |
Beef Top Sirloin Grilling Steak, sliced into thin strips |
| 4 cups |
(1 L) |
stir-fry vegetables |
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dried chili pepper flakes (optional) |
| Sauce: |
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|
| 1 tsp |
(5 mL) |
grated orange rind |
| ¼ cup |
(50 mL) |
orange juice |
| 2 tbsp |
(30 mL) |
EACH sodium reduced soy sauce and rice vinegar |
| 1 tbsp |
(15 mL) |
EACH minced gingerroot, liquid honey and cornstarch |
| 2 |
|
cloves garlic, minced |
| 1 tsp |
(5 mL) |
EACH sesame oil and Asian chili sauce |
|
| 1. |
Sauce: Whisk together orange rind, orange juice, soy sauce, vinegar, gingerroot, honey, cornstarch, garlic, sesame oil and chili sauce in small bowl; set aside. |
| 2. |
Heat canola oil in large skillet or wok over high heat. Stir-fry beef for 3 to 4 minutes or until brown; transfer to a bowl. Add vegetables and 3 tbsp (45 mL) water to pan and bring to boil; reduce heat, cover and cook for 4 minutes or until tender-crisp.
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| 3. |
Return beef and any juices to pan. Stir in reserved sauce mixture and return to boil; cook, stirring for 1 to 2 minutes or until thickened. Sprinkle with chili pepper flakes (if using).
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Makes 5 servings.
Per Serving: Calories 208, Protein 22 g, Fat 7 g, Carbohydrate 14 g, Fibre 2 g, Sodium 324 mg
Good source of iron (20% DV) and excellent source of zinc (76% DV)
Warm Orange Beef Salad: Prepare sauce as above, reducing cornstarch to 2 tsp (10 mL). Omit stir-fry vegetables; substitute 1 cup (250 mL) sliced mushrooms and 1/2 cup (125 mL) EACH julienned carrot, thinly sliced sweet red or yellow pepper and red onion. Cook meat, vegetables and sauce as directed, reducing water to 1-1/2 tbsp (22 mL) and cooking vegetables 1 to 2 minutes until just hot and wilted. Spoon over individual servings of baby lettuce.
Makes 5 servings.
Per Serving: Calories 228, Protein 24 g, Fat 8 g, Carbohydrate 17 g, Fibre 4 g, Sodium 404 mg
Excellent source of iron (39% DV) and zinc (51% DV) |
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