Beef and vegetable stir fry

3/4 pound beef round steak, boneless (12 ounces)
1/2 cup sliced carrots
1 tablespoon soy sauce
dash pepper
1 tablespoon cornstarch
1 teaspoon vegetable oil
1/2 cup sliced onion
1/8 teaspoon garlic powder
2 cups broccoli florets
1-1/4 cups water

Trim all fat from steak. Slice steak across the grain into thin strips about 1/8 inch wide and 3 inches long. (Hint: partially frozen meat is easier to slice).

Heat oil in skillet. Add beef strips and stir fry over high heat, turing pieces constantly, until beef is no longer red (about 3 to 4 minutes).

Reduce heat. Add carrots, celery, onion, and seasonings. Cover and cook until carrots are slightly tender, (about 3 to 5 minutes). Add broccoli, cook until vegetables are tender-crisps (about 3 to 4 minutes).

Mix cornstarch and water until smooth; add slowly to beef mixture, stirring constantly. Cook until thickened and vegetables are coated with a thin glaze.

Makes 4 servings.


Nutritional values per serving

Calories: 167
Fat: 5 gm
Saturated Fat: 2 gm
Cholesterol: 49 mg
Carbohydrate: 8 gm
Fiber: 2 gm
Protein: 21 gm
Sodium: 326 mg


Reprinted with permission from Eat 5 a Day for Better Health. National Cancer Institute.
Reviewed by: Sue Heikkinen, MS, RD, CDE
Last updated: March 15, 2005