dish
Stir-Fried Beef with Fall Vegetables

6
Serves
425
Calories
16
Nutrients
17
Vitamins

Ingredients

1 tablespoon lite soy sauce
2 teaspoons grated fresh ginger
3 cloves garlic , minced
1/2 teaspoon red chili paste
3 tablespoons dry sherry , or water
1 pound beef flank steak , sliced across the grain into 2" pieces
2 teaspoons peanut oil
6 cups spinach , washed, stems removed
6 cups cooked white or brown rice

Cooking Instructions

1. Combine the soy sauce, ginger, garlic, chili paste and sherry and pour over the meat. Marinate for at least 10 minutes or overnight in the refrigerator.

2. Bring a large pot of water to a boil. Toss in the carrots and parsnips and cook for about 2 minutes and quickly remove with a slotted spoon. Drain and refresh with cold water. Set aside.

3. Remove the beef from the marinade, reserving the marinade.

4. Heat a wok over high heat and add the peanut oil. Stir-fry the beef until it is just browned, about 2 minutes. Add the carrots and parsnips to the pan and toss quickly in the hot pan.

5. Add the remaining marinade and simmer for 1 minute.

6. Add the spinach and cook until it is just barely wilted, about 30 seconds.

7. Meanwhile, heat the rice in the microwave (if necessary). Arrange a ring of rice on the center of each plate and serve the stir-fry in the middle of the rice.

Serving Size: 4 ounces of beef with vegetables and rice

Nutrition Information

Number of Servings: 6
Calories
425
Protein
32 g
Total Carbohydrate
53 g
Dietary Fiber
6 g
Soluble Fiber
1 g
Insoluble Fiber
5 g
Sugar
4 g
Total Fat
8 g
Saturated Fat
3 g
Monounsaturated Fat
4 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
59 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
30 %
Percent Calories from Carbohydrate
50 %
Percent Calories from Fat
18 %
Vitamin A
1285 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
8 mg
Vitamin B6
1 mg
Vitamin B12
3 mcg
Biotin
3 mcg
Vitamin C
15 mg
Vitamin D
9 IU
Folate
87 mcg
Vitamin E
4 IU
Vitamin K
174 mcg
Pantothenic Acid
1 mg
Calcium
93 mg
Iron
5 mg
Phosphorus
407 mg
Potassium
770 mg
Sodium
230 mg
Zinc
10 mg