A mixed vegetable and meat stir fry
Place broccoli florets out to begin thawing (if frozen). Slice carrots. Slice onion. (Can also use dried onion flakes instead of fresh onion.) Slice beef into thin strips, keeping strips to less than 2 inches in length when possible.
(Begin preparing desired sauce and rice at this time.)
Add garlic and ginger to wok, and cook over medium heat for 1-2 minutes. Add vegetables to wok, stirring at intervals to heat evenly.
While vegetables are heating, coat a skillet with cooking spray, and place on medium heat. Add beef and brown the meat, flipping halfway through to cook evenly.
When beef is cooked, add it to the vegetable mix in the wok. Add sauce, and cook until vegetables are tender. Serve over rice.
ALTERNATIVE: Use shrimp instead of beef. For precooked frozen shrimp, begin thawing at the same time as the broccoli. When thawed, add to the vegetable dish when veggies are warm, but not yet tender (3-5 minutes before end) to heat, then add sauce and serve. For fresh shrimp, cook separately until completely pink, then add shrimp and sauce to veggies and serve.
Have ALL prep work done for main dish, sauce, and rice before beginning cooking steps. There won't be time to do prep for additional components once the cooking steps begin. For non-instant rice, the rice may need to be started before beginning the main dish prep work.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (158g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 128 | ||
Calories from Fat: 40 (31%) | ||
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Amt Per Serving | % DV | |
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Total Fat 4.4g | 6 % | |
Saturated Fat 1.7g | 9 % | |
Monounsaturated Fat 1.7g | ||
Polyunsanturated Fat 0.2g | ||
Cholesterol 19.8mg | 6 % | |
Sodium 63.5mg | 2 % | |
Potassium 494mg | 13 % | |
Total Carbohydrate 8.3g | 2 % | |
Dietary Fiber 2.6g | 10 % | |
Sugars, other 5.7g | ||
Protein 14.6g | 21 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 128
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