Sautéed Beef with Asparagus

Sautéed Beef with Asparagus

2 servings
Preparation 10 min
Cooking 15 min

230 calories per serving 


Ingredients

8 asparagus, average size, trimmed and cut into 3-4 cm pieces   160 g
8 button (white) mushrooms, halved or quartered   110 g
1/2 onions, finely chopped   100 g
1/2 clove garlic, minced    
1 tbsp olive oil   15 mL
8 tbsp frozen corn kernels   50 g
1/4 dried chili peppers, minced   0.1 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
200 g beef, inside round, cut into thin, 5 cm-long strips    
2 tsp cornstarch   5 g
1/3 cup water   85 mL

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Prepare the vegetables: Trim the asparagus then cut them into 3-4 cm pieces; cut the mushrooms in half or quarters; finely chop the onion; mince the garlic.
  2. Heat half of the oil in a skillet or wok over medium heat. Add the onion and garlic then sauté 3 min until the onion becomes translucent. Add the asparagus, mushrooms and corn. Stir in the chili pepper, season with salt and pepper. Cook, stirring occasionally, until the asparagus is tender and lightly browned, about 5 min. Remove the skillet from the heat and transfer the vegetables to a plate.
  3. Cut the meat into thin 5 cm-long strips, then toss them with the cornstarch until coated. Reheat the skillet over high heat with the remaining oil. Add the meat and cook, without stirring, until browned on one side, about 2 min, then sauté 1 min with stirring. Add the vegetable mixture and the water, then bring to a boil. Cook, with tossing, until the sauce has thickened slightly, about 1 min.
  4. Adjust the seasoning, then serve on the warmed plates.

Nutrition Facts Table

Nutrition Facts

per 1 serving (250g)

Amount

% DV*

* DV = Daily Value

Calories

230

Fat

7 g

11 %

Saturated 1.5 g
+ Trans 0.1 g

8 %

Cholesterol

45 mg

Sodium

50 mg

2 %

Carbohydrate

17 g

6 %

Fibre

3 g

11 %

Sugars

5 g

Protein

25 g

Vitamin A

10 %

Vitamin C

15 %

Calcium

4 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: ¼ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Fibre, Manganese, Vitamin A, Vitamin C, Vitamin D
Good source of :
Copper, Magnesium, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B6, Vitamin E
Excellent source of :
Folacin, Iron, Niacin, Potassium, Selenium, Vitamin B12, Vitamin B2, Vitamin K, Zinc
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


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

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