Friday, July 18, 2014

Beef & Vegetable Stir Fry

Stir-frys are great for busy nights, and I love that they can be changed up easily depending on what you have hanging out in your veggie drawer. Plus any meal that cooks in one pan (or wok) is a winner in the clean up department! 

This stir-fry recipe includes a made from scratch sauce. I have tried making many different teriyaki sauces, but I like this one because it is not overly sweet or sticky.   

My weeknight trick to quick rice is to buy the precooked organic brown rice from the frozen section at Trader Joes. 3 minutes in the microwave and it is done! Can't beat that!

If you do not buy precooked rice, below are the approximate cooking times. White or brown rice are possible in 30 minutes, but start them before starting your main dish to ensure everything finishes at the same time.  

• White Rice: 18 to 25 minutes
• Brown Rice: 30 to 40 minutes
• Wild Rice: 45 to 60 minutes

Start rice before you start cooking the main dish.

1/2 cup apple juice
1/2 cup soy sauce
1/3 cup brown sugar
1 teaspoon minced fresh ginger
1 teaspoon olive oil
1 tablespoon cornstarch

2 tablespoons olive oil 
1 1/2 pounds flank steak
2 tablespoons cornstarch
3 cloves garlic, minced 2 cups of fresh green beans, chopped
2 bell peppers, sliced
2-3 green onions, chopped {white and green parts separated}
1 cup of broccoli, chopped

Whisk together the sauce ingredients and set aside.

Slice the steak into 1/4″ slices (or slightly thinner if you prefer).
Place in a shallow dish, and sprinkle with cornstarch. Toss to coat the steak.
In a large skillet, heat 1-2 tablespoons oil over medium-high heat.
Add the steak in a single layer cook 3-5 minutes or until the steak is cooked through.
Push the steak to the side of the pan and add the garlic, green beans, peppers, and broccoli. 
Cook for 2-3 minutes.
Add the chopped white ends of the green onions and cook 1-2 minutes more.
Add the steak into the vegetable mixture and add the sauce into the pan.
Turn the heat to high and bring to a boil and cook until the sauce has thickened.
Remove from heat and serve immediately over hot rice.
Garnish with the green ends of the chopped green onion. 

Serves 6

A quick, easy, and healthy Dinner in 30 minutes. 


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