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Ginger-Flavoured Beef and Vegetable Stir-Fry

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Brining : 1 h Preparation : 10 min Cooking : 20 min
380 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

Ingredients

200 g beef strip loin, cut into 1 cm strips
2 tbsp wheat-free soy sauce 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 green peppers, cut into squares 150 g
1 clove garlic, minced or pressed
2 tbsp canola oil 30 mL
1/2 dried chili peppers, minced 0.4 g
260 g frozen vegetable mix
2 tbsp Cognac [optional] 30 mL
salt [optional]
ground pepper to taste [optional]

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, 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 squares, 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 frozen vegetables and stir-fry 4-5 min, until translucent 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

per 1 Serving (360g)

Amount

% Daily Value

Calories

380

Fat

15 g

23 %

Saturated 2.8 g
+ Trans 0.4 g

16 %

Cholesterol

40 mg

Sodium

250 mg

10 %

Carbohydrate

39 g

13 %

Fibre

7 g

29 %

Sugars

7 g

Protein

25 g

Vitamin A

68 %

Vitamin C

115 %

Calcium

6 %

Iron

25 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ½ servings
Grain Products : ½ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 4 ½
Meat and Alternatives 2 ½
Fats 2
Other Foods 0

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