Stir-Fried Beef and Vegetables
Added flavour comes from tamari soy sauce (available in health food stores), which has a more pleasant taste than most soy sauces; substitute Japanese soy sauce if tamari is unavailable. Oyster mushrooms enrich the stir-fry, too, but regular mushrooms can be used. If you like more heat, add 1/4 tsp (1 mL) hot pepper flakes.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 370 |
| protein | 24 g |
| fat | 6 g |
| carbohydrate | 56 g |
| excellent source iron | - |
| high source fibre. | - |
-
2 cups (500 mL) fusilli
1 tsp (5 mL) sesame oil
1/2 lb (250 g) beef strip loin, cut in 1/8-in (3 mm)strips
1 cup (250 mL) sliced onions
1 cup (250 mL) diagonally sliced carrots
1 cup (250 mL) broccoli florets
1 cup (250 mL) sliced oyster mushrooms
1 cup (250 mL) snow peas, trimmed
2 cups (500 mL) bean sprouts
1/4 tsp (1 mL) pepper
Pinch hot pepper flakes
Sauce:
1 cup (250 mL) boiling water
1/4 cup (50 mL) tamari soy sauce
2 tbsp (25 mL) grated gingerroot
2 tsp (10 mL) cornstarch
1 clove garlic, minced
Preparation:
Sauce: In 2-cup (500 mL) measure, stir together water, soy sauce, ginger, cornstarch and garlic; set aside.
In large pot of boiling salted water, cook pasta for 8 minutes or until tender but firm; rinse in cold water. Drain and set aside.
Heat large wok or heavy skillet over high heat; add sesame oil, spreading over wok. Add beef; stir-fry until browned, about 2 minutes. Add sauce, onions, carrots, broccoli, mushrooms and snow peas; simmer for 5 minutes, stirring occasionally.
Stir in bean sprouts, pepper, hot pepper flakes and pasta; heat through.
Source
© CanadianLiving.com
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