Beef, Pepper, and Bok-Choy Stir-Fry

Beef, Pepper, and Bok-Choy Stir-Fry

A quick and colourful, Asian-inspired recipe.

2 servings
Marinade 1 h
Preparation 10 min

Cooking 20 min

390 calories per serving 


Ingredients

200 g beef strip loin, or rib eye , cut into 1 cm strips    
2 tsp tomato paste   10 mL
2 tbsp soy sauce, low-sodium   30 mL
2 tbsp Cognac, or brandy [optional]   30 mL
2 tbsp cornstarch   16 g
2 tsp sugar   8 g
2 tsp gingerroot, grated   9 g
1 onions, coarsely chopped   200 g
1 yellow or red sweet peppers, cut into strips   200 g
1 clove garlic, minced or pressed    
2 tbsp canola oil   30 mL
1/2 dried chili peppers, minced   0.4 g
2 small bok choy, quartered or halved   400 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

You will need a wok or frying pan.

Put the serving dish in the oven at the lowest setting to keep the vegetables warm while the meat cooks.

Method

  1. Slice the meat into strips ½ to 1 cm wide and about 5 cm long. Mix with the soy sauce, tomato paste, Cognac or brandy (optional), cornstarch, sugar, and a bit of grated ginger. Chill for at least an hour in the refrigerator.
  2. Preheat the oven to the lowest setting.
  3. Prepare the vegetables. Coarsely chop the onion, cut the pepper into strips, halve or quarter the bok choy (depening on the size) and mince or press the garlic.
  4. Heat ½ to 1 tablespoon of oil in a frying-pan or wok. Add the garlic, onion, bell pepper, and chili pepper. Add a little salt and cook about 5 min until they start to soften, taking care not let them burn. Add the bok choy and stir-fry 4-5 min, until cooked but still crunchy. Set the vegetables aside on the warmed serving plate in the oven.
  5. Add the remaining oil and the marinated meat. Reserve the remaining marinade. Stir constantly over medium heat 5-7 min until the meat is almost cooked. Put the vegetables back into the wok and add the remaining grated ginger. Stir in the reserved marinade. Cook another 2 min. Add salt and pepper to taste. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (420g)

Amount

% DV*

* DV = Daily Value

Calories

390

Fat

21 g

33 %

Saturated 3.5 g
+ Trans 0.4 g

19 %

Cholesterol

40 mg

Sodium

710 mg

30 %

Carbohydrate

28 g

9 %

Fibre

5 g

18 %

Sugars

10 g

Protein

24 g

Vitamin A

110 %

Vitamin C

290 %

Calcium

20 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

Source of :
Copper, Omega-3, Omega-6, Vitamin D
Good source of :
Calcium, Fibre, Pantothenic Acid, Phosphorus, Vitamin B1
Excellent source of :
Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc

More info


This recipe is in the following categories: Beef | Vegetables | Main courses/Entrées | Diabetes-friendly | High Calcium | High Fibre | High Iron | Kosher | Source of Omega-3 | Marinate | Sauté/Stir Fry | Asian

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