Cooking at Dwelling – Stir Fry Greens and Beef | Kiowa County Press

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Fried Beef and Vegetables – USDA

Makes: 4 servings

Cooking time: 30 minutes

Would you like to add more vegetables to a family-friendly meal? This recipe makes it possible. With a rainbow of brightly colored vegetables cooked tenderly but not mushy, this pan presents bright, crisp flavors that are healthy and delicious. Use tofu or other meat substitutes for an appetizing vegetarian dish.

ingredients

  • 1/2 teaspoon ground ginger
  • 1/8 teaspoon garlic powder
  • 1 teaspoon soy sauce
  • 1/3 cup of water
  • 1 cup carrot (sliced)
  • 2 cups broccoli
  • 1 bell pepper (chopped)
  • 1 onion (chopped)
  • 2 cups of fresh mushrooms (sliced)
  • 2 tablespoons of oil
  • 8 ounces sliced ​​beef

Directions

  • Wash hands and all cooking surfaces.
  • Mix the spices, soy sauce and water; put aside.
  • Wash vegetables. Cut the carrots, broccoli and mushrooms into slices. Chop the onions and peppers.
  • Heat the oil in a large pan and add the meat when the oil is hot; stir until brown.
  • Push the meat aside and place the carrots, onions and peppers in the center of the pan. Cook them for a minute
  • Add the mushrooms and broccoli. Cook until tender.
  • Add the liquid mixture and cook until it is bubbly.
  • Reduce the heat, cover the pan and cook for another two minutes.
  • Serve over whole wheat pasta or brown rice.

Source: Texas Cooperative Extension, The Texas A&M University System, Enhanced Nutrition Program

Nutritional information

Serving size: 1/4 of the recipe (296g)

nutrient

quantity

Total calories

188

Total fat

10 g

Saturated fat

2 g

cholesterol

35 mg

sodium

143 mg

carbohydrates

11 g

Fiber

3 g

Total sugar

5 g

Added sugar included

0 g

protein

15 g

Vitamin D

0 mcg

calcium

48 mg

iron

2 mg

potassium

550 mg