Beef and Vegetable Stir Fry
Source: Cornell FNEC
Serving size: 1 cup
Servings per recipe: 4 servings
A healthy version of the popular take out dish.View Nutrition Facts
3/4 pound lean beef round steak, boneless
1 teaspoon vegetable oil
1/2 cup carrots, sliced
1/2 cup celery, sliced
1/2 cup onion, sliced
2 cups zucchini squash, bell peppers, or broccoli, cut in thin strips
1 tablespoon light soy sauce
1/8 teaspoon garlic powder
1 dash of pepper
1 tablespoon cornstarch
1/4 cup water
1. Trim all fat from steak. Slice steak into thin strips.
2. Heat oil in frying pan. Add beef strips and stir-fry over high heat. Reduce heat.
3. Add carrots, celery, onion, squash and seasonings and cook until vegetables are tender.
4. In a small cup, mix cornstarch and water until a smooth paste is formed. Add paste to beef mixture, stirring constantly. Cook until thickened.
This recipe can also be made meatless, or with chicken, turkey, or tofu instead of steak.
More About Zucchini
How to Select
Look for zucchini with a slightly prickly, but shiny skin. The skin should be firm and free of cuts and bruises.
How to Store
Store zucchini in a plastic bag in the refrigerator for 4 to 5 days. Do not wash it until you are ready to use it. Cooked zucchini can be stored in the refrigerator as well, but should be used with in 2 days.
How to Prepare
Rinse in cold water. Trim tops and bottoms. Add to salads, or have as a snack with dip. Steam, microwave or boil until tender, bake, roast, stir-fry, or sauté. Add to pasta and rice dishes, soups and stews, and casseroles.
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