Teriyaki Beef Stir-Fry Recipe

Nutrition Facts

  • One serving:
  • (1 cup beef mixture, calculated without rice)
  • Calories:
  • 320
  • Fat:
  • 11 g
  • Saturated Fat:
  • 4 g
  • Cholesterol:
  • 59 mg
  • Sodium:
  • 695 mg
  • Carbohydrate:
  • 29 g
  • Fiber:
  • 4 g
  • Protein:
  • 28 g
  • Diabetic Exchange:
  • 3 lean meat, 3 vegetable, 1 starch.


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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.


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