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NHLBIHIN

Stir-Fried Orange Beef

Tangy orange-flavored beef with crisp vegetables

Recipe Source: Deliciously Healthy Dinners
Prep time Cook time Yields Serving Size
10 minutes 20 minutes 4 servings 2 C meat and vegetables

Ingredients

1 bag (12 oz) frozen vegetable stir-fry

1 Tbsp peanut or vegetable oil

1 Tbsp onion, minced (or ½ Tbsp dried)

1 Tbsp garlic, minced (about 2–3 cloves)

1 Tbsp ginger, minced

1 egg white, lightly beaten (or substitute liquid egg white)

2 Tbsp cornstarch

12 oz beef flank steak, sliced into thin strips

3 Tbsp Hoisin sauce

1 Tbsp lite soy sauce

½ C orange juice

1 Tbsp dry sherry (optional)

calories 261
Total fat 9 g
Saturated fat 2 g
Cholesterol 28 mg
Sodium 418 mg
Total fiber 3 g
Protein 23 g
Carbohydrates 23 g
Potassium 648 mg

Directions

  • 1
    Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 7.
  • 2
    Heat oil in a large wok or sauté pan.
  • 3
    Add onion, garlic, and ginger and stir fry until tender but not brown, about 30 seconds to 1 minute.
  • 4
    Put egg white in one bowl and cornstarch in another. Dip steak strips into egg white and then coat with cornstarch.
  • 5
    Add steak strips to pan and continue to stir fry until steak strips are lightly browned, about 5–8 minutes.
  • 6
    Add Hoisin sauce, soy sauce, orange juice, and sherry (optional), and bring to a boil over high heat. Immediately lower temperature to a gentle simmer.
  • 7
    Add the thawed vegetables and mix gently. Simmer until vegetables are heated through, about 3–4 minutes.
  • 8
    Divide mixture into four equal portions (about 2 cups each) and serve.

Tip: Delicious over rice or Asian-style noodles (soba or udon).

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Archived page, reproduced from a 2011 copy. It is reference material, not current guidance.