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Keep Your Arteries Healthy with a Beef, Vegetable, and Almond Stir-Fry

Asian-inspired food sometimes gets a bad rap for being high in sodium, calories and fat. While it’s true that an order of General Tsao’s Chicken might not be so scale-friendly, making your own Asian-inspired dishes at home is a great way to consume more antioxidants and nutrient rich vegetables, including carrots, onions, bell peppers, and garlic, all foods that work together to keep your arteries healthy.

In most stir-fries, vegetables take center stage but by including a moderate portion of flank steak (3 ounces per person) in this recipe, you’ll also be serving up a healthy dose of protein and iron.

Beef, Vegetable & Almond Stir Fry
Serves 4

  • 1/2 c rice
  • 3/4 lb flank steak, sliced 1/4″ thick
  • 3 tsp reduced-sodium soy sauce
  • 2 tsp toasted sesame oil
  • 2 cloves garlic, minced
  • 2 med carrots, thinly sliced
  • 1 med onion, chopped
  • 1 med red bell pepper, thinly sliced
  • 8 oz snow peas
  • 2 Tbsp hoisin sauce

1. Cook rice per package directions.

2. Prepare steak while rice cooks. Toss steak with 2 teaspoons of the soy sauce. Heat 1 teaspoon of the oil in nonstick frying pan or cast-iron skillet over medium-high heat. Add ginger and garlic. Cook, stirring, 30 seconds. Add steak and cook, stirring occasionally, 2 to 3 minutes. Transfer to a plate.

3. Return pan to heat, and add remaining 1-teaspoon oil, carrots, onion, and pepper. Cook, stirring occasionally, until veggies start to soften, about 3 minutes. Stir in snow peas and almonds. Cook, stirring occasionally, 2 minutes.

4. Add reserved beef and juices, hoisin sauce, and remaining 1 teaspoon soy sauce. Cook, stirring, 1 minute. Serve over rice.

NUTRITION (per serving) 357 cal, 24 g pro, 37 g carb, 5 g fiber, 12.5 g fat, 3.5 g sat fat, 335 mg sodium

Total Time: 25 minutes

January 26th, 2011

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