var_dump($adSection);

Mediterranean Beef Stir-Fry

57 Reviews
78% would make this recipe again

A colourful dish of meat and vegetables.

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

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
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 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

per 1 Serving (290g)

Amount

% Daily Value

Calories

300

Fat

18 g

28 %

Saturated 4.2 g
+ Trans 0.2 g

22 %

Cholesterol

50 mg

Sodium

70 mg

3 %

Carbohydrate

12 g

4 %

Fibre

3 g

11 %

Sugars

6 g

Protein

24 g

Vitamin A

38 %

Vitamin C

169 %

Calcium

3 %

Iron

20 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 servings

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 2
Meat and Alternatives 2 ½
Fats 1

Leave a review

You have to be logged in to leave a review

Members' Reviews

57 Reviews (56 with rating only ) 78% would make this recipe again
jbell
july 10, 2010

too bland

Useful 0

Top Reviews

View All Reviews
jbell
july 10, 2010

too bland

Useful 0