Stir Fry Vegetables and Beef
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Serves4 (2 cups each)
SWAP ScoreWhat's this?
Ingredients
- 1/2 teaspoon ginger, ground
- 1/8 teaspoon garlic powder
- 1 teaspoon soy sauce
- 1/3 cup water
- 1 cup carrot, sliced
- 2 cups broccoli
- 1 red pepper, chopped
- 1 onion, chopped
- 2 cups mushrooms, sliced
- 2 tablespoons canola oil
- 8 ounces beef, sliced for stir fry
Directions
- Mix spices, soy sauce and water; set aside.
- Wash vegetables. Slice carrots, broccoli and mushrooms. Chop onions and bell peppers.
- Heat oil in large frying pan and add meat when oil is hot; stir until brown, about 8 minutes.
- Push meat to the side and in the middle of the pan add carrots, onions and peppers. Cook them for one minute.
- Add mushrooms and broccoli. Cook until they are tender.
- Add liquid mixture and cook until bubbly.
- Reduce heat, cover pan and cook for two more minutes.
- Serve over whole wheat pasta or brown rice.
Recipe Tips
Add carrots, bamboo, baby corn, or other favorite vegetables.
Nutrition Facts
Stir Fry Vegetables and Beef
Amount Per Serving (2 cups eachg)
Calories 384
Calories from Fat 207
% Daily Value*
Total Fat 23g
35%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 11g
Cholesterol 72mg
24%
Sodium 308mg
13%
Potassium 1011mg
29%
Total Carbohydrates 20g
7%
Dietary Fiber 7g
28%
Sugars 7g
Protein 27g
54%
Vitamin A
212%
Vitamin C
211%
Vitamin D0%
Calcium
7%
Iron
24%
* Percent Daily Values are based on a 2000 calorie diet.
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