Black Bean Beef and Asparagus
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 786 |
| pro | 34 g |
| total fat | 39 g |
| sat. fat | 13 g |
| carb | 75 g |
| fibre | 8 g |
| chol | 155 mg |
| sodium | 613 mg |
| % RDI: | - |
| calcium | 8% |
| iron | 34% |
| vit A | 11% |
| vit C | 17% |
| folate | 70% |
-
6 green onions
1 lb (500 g) asparagus, trimmed
1 lb (500 g) lean or regular ground beef
2 tbsp (25 mL) vegetable oil
3 cloves garlic, minced
2 tsp (10 mL) grated gingerroot
1 green or red bird chili, minced (optional)
2 tbsp (25 mL) black bean sauce
1/3 cup (75 mL) sodium-reduced chicken broth
2 tbsp (25 mL) dry sherry (optional)
1 tbsp (15 mL) sodium-reduced soy sauce
2 tsp (10 mL) each granulated sugar and cornstarch
12 oz (375 g) wheat noodles or linguine, cooked and rinsed
Half English cucumber, cut into 2-inch (5 cm) sticks
Preparation:
Cut onions into white and green parts. Mince white parts. Cut 3 of the green parts into 2-inch (5 cm) lengths. Set aside.
In saucepan of boiling water, blanch asparagus until tender-crisp, 3 to 5 minutes; cut into 2-inch (5 cm) lengths. Place beef in colander; blanch in boiling water for 1 minute. Drain.
In wok or large skillet, heat oil over medium-high heat; stir-fry garlic, white parts of onions, ginger, chili (if using) and beef for 5 minutes or until fragrant and no liquid remains. Add black bean sauce; stir-fry for 1 minute.
Whisk broth, 1/2 cup (125 mL) water, sherry (if using), soy sauce, sugar and cornstarch; add to wok. Add asparagus and green parts of onions; cook, stirring, until thickened, glossy and asparagus is heated through. Toss with noodles. Garnish with cucumber.
In saucepan of boiling water, blanch asparagus until tender-crisp, 3 to 5 minutes; cut into 2-inch (5 cm) lengths. Place beef in colander; blanch in boiling water for 1 minute. Drain.
In wok or large skillet, heat oil over medium-high heat; stir-fry garlic, white parts of onions, ginger, chili (if using) and beef for 5 minutes or until fragrant and no liquid remains. Add black bean sauce; stir-fry for 1 minute.
Whisk broth, 1/2 cup (125 mL) water, sherry (if using), soy sauce, sugar and cornstarch; add to wok. Add asparagus and green parts of onions; cook, stirring, until thickened, glossy and asparagus is heated through. Toss with noodles. Garnish with cucumber.
Source
Canadian Living Magazine: May 2008
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