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Sautéed Beef with Asparagus
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 | |
| 1/4 | dried chili peppers, minced | 0.1 g | |
| 8 tbsp | frozen corn kernels | 50 g | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] | |||
| 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
- 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.
- 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.
- 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.
- Adjust the seasoning, then serve on the warmed plates.
Recommended side dishes
Nutrition Facts Table
per 1 serving (250 g)
|
Amount % Daily Value |
|
Calories 230 |
|
Fat 7 g 11 % |
|
Saturated
1.6 g
8 % |
|
Cholesterol 50 mg |
|
Sodium 50 mg 2 % |
|
Carbohydrate 17 g 6 % |
|
Fibre 3 g 11 % |
|
Sugars 5 g |
|
Net Carbs 14 g |
|
Protein 25 g |
|
Vitamin A 11 % |
|
Vitamin C 13 % |
|
Calcium 3 % |
|
Iron 27 % |
Claims
This recipe is :- Diet-related health claims :
- Artery-healthy, Heart-healthy
- Excellent source of :
- Folacin, Iron, Niacin, Potassium, Selenium, Vitamin B12, Vitamin B2, Vitamin K, Zinc
- Good source of :
- Copper, Magnesium, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B6, Vitamin E
- Source of :
- Fibre, Manganese, Vitamin A, Vitamin C, Vitamin D
- Low :
- Saturated Fat, Sodium
- Free :
- Added Sugar, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | ½ |
| Vegetables | 1 ½ |
| Meat and Alternatives | 2 ½ |
| Fats | 1 |
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Members' Reviews
slightlywoman
2012-10-06T05:07:30+00:00 october 06, 2012I used bison instead of beef.
Useful
andrewjones
2011-10-18T03:58:13+00:00 october 18, 2011 | I would make this recipe againI replaced corn starch with flour and the water with beef stock. I used frozen asparagus.
Useful
hreich1980
2010-04-26T23:13:08+00:00 april 26, 2010This was sort of bland. I used beef broth instead of water for the sauce and added soya sauce at the table, which added some flavour. The veggies were a nice combination.
Useful
Tmurph
2009-11-03T09:29:53+00:00 november 03, 2009The veggies were good. The seasoning was a little bland, although I tried adding cummin because the other reviews I had read before making it mentioned that it was bland. My main problem was the beef, but I have this problem almost anytime I make something stewed or a stit fry with a lean red meat. It always tastes grainy to me. I would use some of the ideas in this recipe again, but use chicken or go vegetarian.
Useful
Top Reviews
View All Reviewshreich1980
april 26, 2010This was sort of bland. I used beef broth instead of water for the sauce and added soya sauce at the table, which added some flavour. The veggies were a nice combination.
Useful
slightlywoman
october 06, 2012I used bison instead of beef.
Useful
andrewjones
october 18, 2011 | I would make this recipe againI replaced corn starch with flour and the water with beef stock. I used frozen asparagus.
Useful
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