Mediterranean Beef Stir-Fry

Mediterranean Beef Stir-Fry

A colourful dish of meat and vegetables.

4 servings
Preparation 10 min
Cooking 20 min

300 calories per serving 


Ingredients

2 yellow or red sweet peppers, cut into 1 cm-wide strips   400 g
2 zucchini, cut into thin rounds   260 g
8 button (white) mushrooms, quartered   110 g
1 onions, halved and cut into 1 cm-thick wedges   200 g
2 cloves garlic, minced    
2 tomatoes, Roma type, diced   140 g
400 g beef, top sirloin, cut into strips of about 1 x 5 cm    
2 tbsp olive oil   30 mL
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 meat warm while the vegetables cook.

Method

  1. Prepare the vegetables : Cut the peppers into 1 cm-wide strips; slice the zucchini into thin rounds; quarter the mushrooms; halve the onion then cut it into 1 cm wedges; mince the garlic; dice the tomatoes. Cut the meat into strips, 1 cm wide and about 5 cm long.
  2. Heat half of the oil in a large frying-pan or wok over medium-high heat. Sauté the meat in batches, so as not to overcrowd the pan. Cook the meat until it browns, but is not completely cooked through, 3-4 min total. Remove the meat from the pan then set aside on the warmed serving plate in the oven.
  3. Pour the remaining oil into the pan, then add the onion and sauté 2 min until it starts to soften. Add the peppers and continue to cook, tossing often, until they begin to brown and soften, about 5 min. Add the zucchini and mushrooms, then sauté, with frequent tossing, about 3 min. Add the garlic and tomatoes. Cook 1-2 min, with stirring, then season with salt and pepper. Cover and cook an additional 2 min until the vegetables are cooked al dente.
  4. Put the meat back into the pan. Cook, with tossing, about 1-2 min. Adjust the seasoning then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (290g)

Amount

% DV*

* DV = Daily Value

Calories

300

Fat

18 g

28 %

Saturated 4 g
+ Trans 0.2 g

22 %

Cholesterol

55 mg

Sodium

65 mg

3 %

Carbohydrate

12 g

4 %

Fibre

3 g

11 %

Sugars

6 g

Protein

24 g

Vitamin A

40 %

Vitamin C

170 %

Calcium

4 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar
Low :
Calories, Cholesterol, Saturated Fat, Sodium
Source of :
Copper, Fibre, Vitamin D
Good source of :
Folacin, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin K
Excellent source of :
Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc

More info


This recipe is in the following categories: Beef | Vegetables | Main courses/Entrées | Diabetes-friendly | Halal | High Iron | Kosher | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Sauté/Stir Fry

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!