Recipes

Beef and Vegetable Stir-Fry
(Serves 4)

3/4 pound beef round steak, boneless (12 ounces)
2 cups broccoli florets
1 1/4 cup water
1/2 cup sliced carrots
1/2 cup sliced onion
1 tablespoon soy sauce
1 tablespoon cornstarch
1 teaspoon oil
1/8 teaspoon garlic powder
dash of pepper

• Trim all fat from steak. Slice steak across the grain into thin strips about 1/8 inch wide and 3 inches long. (Partially frozen meat is easier to slice).
• Heat oil in large pan or wok. Add beef strips and stir-fry over high heat, turning pieces constantly, until beef is no longer red (about 3-4 minutes).
• Reduce heat. Add carrots, onion, and seasonings. Cover and cook until carrots are slightly tender (3-5 minutes).
• Add broccoli; cook until vegetables are tender-crisp (3 to 4 minutes).
• Mix cornstarch and water until smooth; add slowly to beef mixture, stirring constantly. Cook until thickened and vegetables are coated with a thin glaze.

This is an official 5-a-Day recipe and provides four people with 1 1/4 servings of vegetables each.

Nutritional Analysis: Calories: 150; Fat: 5 g; Cholesterol: 45 mg; Sodium: 315 mg; %Calories from Fat: 30%