Teriyaki Beef Stir-Fry
Light & Tasty
In her home in Pine Beach, New Jersey, Jennifer Wickes serves this delicious dish often. "Try substituting chicken, shrimp or tofu for the beef, and add a healthy mix of water chestnuts, bean sprouts or nuts," she suggests.
SERVINGS: 3
CATEGORY: Lower Fat
METHOD: Stir-Fry
TIME: Prep: 10 min. + marinating Cook: 15 min.
Ingredients:
- 1/2 cup water
- 1/3 cup reduced-sodium soy sauce
- 1/4 cup honey
- 4 garlic cloves, minced
- 3/4 teaspoon ground ginger or 1 tablespoon minced fresh gingerroot
- 1 beef flank steak (3/4 pound), cut into thin strips
- 2 teaspoons canola oil
- 2 cups broccoli florets
- 1 medium onion, chopped
- 1/2 cup coarsely chopped green pepper
- 1/2 cup coarsely chopped sweet red pepper
- 1 cup sliced fresh mushrooms
- 1 teaspoon cornstarch
- Hot cooked brown rice, optional
Directions:
In a bowl, mix the first five ingredients. Pour 1/2 cup into a resealable plastic bag; add beef. Seal bag; turn to coat.Refrigerate for 1 hour. Refrigerate remaining marinade.
Drain and discard marinade from beef. In a large nonstick skillet or wok, stir-fry beef in batches in oil for 2-3 minutes or until no longer pink. Remove and keep warm.
Add broccoli, onion and peppers to the pan; stir-fry for 4 minutes. Add mushrooms; stir-fry for 1-2 minutes or until vegetables are tender. Return beef to the pan. Combine cornstarch and reserved marinade until smooth; stir into beef mixture. Bring to a boil; cook and stir until thickened. Serve over rice if desired. Yield: 3 servings.