Source: Keri Glassman | Category: Diabetes-Friendly, Entrees, Heart-Smart, Sauté/Stir-Frying

Zesty Beef Stir Fry Over Brown Rice

Assembling the ingredients and preparing the vegetables help make stir-fries cook up fast and easy.

Zesty Beef Stir Fry Over Brown Rice

Ingredients

  • Rice
  • 2 cups brown rice, cooked 500 mL
  • Beef
  • 1 Tbsp canola oil 15 mL
  • 4 Tbsp reduced-sodium soy sauce 60 mL
  • 2 tsp cornstarch 10 mL
  • 3 Tbsp agave sweetener 45 mL
  • 1 Tbsp white vinegar 15 mL
  • 1 Tbsp fresh grated ginger 15 mL
  • 1/4 tsp red pepper flakes 1 mL
  • 1 lb (500 g) lean sirloin, sliced across grain in 1/4-inch (0.6-cm) strips
  • Vegetables
  • 1 Tbsp canola oil 15 mL
  • 1 medium onion, sliced
  • 1 cup broccoli florets 250 mL
  • 1 cup chopped cauliflower 250 mL
  • 1 small red bell pepper, sliced into 1 x 1/2-inch (2.5 x 1.25-cm) pieces
  • 1 small yellow pepper, sliced into 1 x 1/2-inch (2.5 x 1.25-cm) pieces
  • 3 carrots, sliced into 1 x 1/2-inch (2.5 x 1.25-cm) pieces
  • 1/2 cup chopped green onion 125 mL

Instructions

  • 1. Cook brown rice according to package instructions. Set aside
  • 2. In small bowl, combine all beef ingredients, tossing to coat sirloin. Cover and refrigerate 10-15 minutes.
  • 3. In large sauté pan, heat canola oil over medium heat. Add onion and sauté 2-3 minutes. Add broccoli, cauliflower, red and yellow peppers and carrots; sauté 5 minutes. Set aside and keep warm.
  • 4. Return sirloin with marinade to sauté pan and cook until meat is well done, 3-4 minutes per side. Add vegetables back in and heat through. Serve over brown rice. Garnish with chopped green onions.

Yield

6 servings

serving size

1 cup (250 mL) stir-fry with 3/4 cup (175 mL) rice

nutritional analysis

Per Serving

Calories290
Total Fat8 g
Saturated Fat1.5 g
Cholesterol25 mg
Carbohydrates34 g
Fiber4 g
Protein21 g
Sodium340 mg