Spicy Stir Fry Beef and Vegetables
Serves 4
2 cups brown rice,
cooked
2 tablespoons low sodium soy sauce
4 tablespoons red wine vinegar
2 cloves garlic, minced
1 teaspoon each ginger and curry powders
1 pound lean boneless beef, sirloin tip, eye of round, or
filet, sliced 1/8 inch thick
6 cups assorted chopped vegetables (carrots, onions,
broccoli, mushrooms, cauliflower, red pepper, and bok choy)
½ cup bean sprouts
1. Prepare brown rice
according to directions.
2. Meanwhile, in a
medium plastic bowl with a tight fitting lid, combine soy
sauce, vinegar, garlic, ginger and curry. Add beef and toss
lightly to coat. Refrigerate while chopping vegetables, at
least 10 minutes.
3. In a medium nonstick skillet, sauté beef with soy sauce
marinade over medium heat until the beef is cooked, about
5-7 minutes. Add chopped vegetables and toss until heated
through, about 5 minutes more.
4. Serve over brown rice and top with bean sprouts.
Per serving: 420 calories, 34
gm protein, 52 gm carbohydrate, 9 gm fat, 3 gm sat fat, 3 gm
mono fat, 68 mg cholesterol, 5 gm fiber, 581 mg sodium
To
make brown rice more flavorful, substitute low-sodium broth
for water. And for an added kick to the stir fry, sprinkle
red pepper flakes to taste.
Preliminary
research suggests that diets high in cruciferous vegetables
like broccoli, cauliflower, and brussels sprouts have
beneficial effects that may translate into lower cancer
risk.
