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Teriyaki Beef Stir-Fry Recipe

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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.

This recipe is:

Healthy

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3 Servings
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
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.

Nutritional Analysis: One serving (1 cup beef mixture, calculated without rice) equals 320 calories, 11 g fat (4 g saturated fat), 59 mg cholesterol, 695 mg sodium, 29 g carbohydrate, 4 g fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1 starch.

Teriyaki Beef Stir-Fry published in Light & Tasty February/March 2003, p9

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