| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Grains |
|
Beef, Main dishes |
4 |
Servings |
INGREDIENTS
| 1 |
lb |
Lean flank steak |
| 1 |
ts |
Five-spice powder |
| 1 |
tb |
Dark sesame oil |
| 1 1/2 |
tb |
Minced peeled fresh ginger |
| 3 |
|
Garlic cloves |
| 2 |
c |
Red bell pepper strips |
| 2 |
c |
Yellow bell pepper strips |
| 1/2 |
c |
No salt added beef broth |
| 3 |
tb |
Low-sodium soy sauce |
| 1 |
tb |
Cornstarch |
| 4 |
c |
Thinly sliced bok choy |
| 1 |
tb |
Sesame seeds; toasted |
| 1/4 |
ts |
Salt |
| 4 |
c |
Hot cooked rice |
INSTRUCTIONS
1. Trim fat from steak; rub surface of steak with five-spice powder. Slice
steak diagonally across grain into thin strips.
2. Heat oil in a large non stick skillet over medium heat. Add ginger and
garlic, and stir fry 2 minutes. Add beef, and stir-fry 4 minutes. Add bell
peppers, and stir-fry 2 minutes. (I found I extended the beef and peppers
cooking time.) Combine broth, soy sauce, and cornstarch in a small bowl.
Add to beef mixture. Add bok choy, and cook 1 minute or until bok choy
wilts and mixture thickens, stirring constantly. Remove from heat, and stir
in toasted sesame seeds and salt. Serve over rice.
Yield: 4 servings (serving size: 1 cup stir-fry and 1 cup rice).
Calories 469 (33% from fat); FAT 17.3g (sat 5.6g, mono 6.5g, poly 3.3g);
PROTEIN 28.4g; CARB 48g; FIBER 3.1g; CHOLESTEROL 57mg; IRON 6.8mg; SODIUM
867mg; CALCIUM 132mg.
WW-10 points.
Recipe by: Cooking Light Magazine, October 1997, page 100
Posted to MC-Recipe Digest V1 #799 by 4paws@netrax.net (Shermeyer-Gail) on
Sep 23, 1997
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