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Teriyaki Beef Stir-Fry for 3

 Teriyaki Beef Stir-Fry for 3
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.
3 ServingsPrep: 10 min. + marinating Cook: 15 min.


  • 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


  • In a small bowl, combine the first five ingredients. Pour 1/2 cup
  • into a resealable plastic bag; add beef. Seal bag and turn to coat.
  • Refrigerate for at least 1 hour. Cover and refrigerate remaining
  • marinade.
  • Drain and discard marinade. 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.

2 of 2

Teriyaki Beef Stir-Fry for 3 (continued)

Directions (continued)

  • Add mushrooms; stir-fry 1-2 minutes longer 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 Facts: 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.
Wine: Medium-Bodied Red Wine: Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.