
2021-07-03_pict_recipe_stir_fried_beef_and_vegetables_-_usda.jpg

Makes: 4 servings
Cook Time: 30 minutes
Looking to add more vegetables into a family-friendly meal? This recipe does the job. With a rainbow of colorful vegetables that are cooked until tender but not mushy, this stir-fry presents bright, crisp flavors that are wholesome and tasty. Use tofu or other meat substitutes for an appetizing vegetarian dish.
Ingredients
- 1/2 teaspoon ground ginger
- 1/8 teaspoon garlic powder
- 1 teaspoon soy sauce
- 1/3 cup water
- 1 cup carrot (sliced)
- 2 cups broccoli
- 1 bell pepper (chopped)
- 1 onion (chopped)
- 2 cups fresh mushrooms (sliced)
- 2 tablespoons oil
- 8 ounces sliced beef
Directions
- Wash hands and any cooking surface.
- Mix spices, soy sauce and water; set aside.
- Wash vegetables. Slice carrots, broccoli and mushrooms. Chop onions and bell peppers.
- Heat oil in large frying pan and add meat when oil is hot; stir until brown.
- Push meat to the side and in the middle of the pan add carrots, onions and peppers. Cook them for one minute
- Add mushrooms and broccoli. Cook until they are tender.
- Add liquid mixture and cook until bubbly.
- Reduce heat, cover pan and cook for two more minutes.
- Serve over whole wheat pasta or brown rice.
Source: Texas Cooperative Extension, The Texas A&M University System, Expanded Nutrition Program
Nutrition Information
Serving Size: 1/4 of recipe (296g)
Nutrients |
Amount |
---|---|
Total Calories |
188 |
Total Fat |
10 g |
Saturated Fat |
2 g |
Cholesterol |
35 mg |
Sodium |
143 mg |
Carbohydrates |
11 g |
Dietary Fiber |
3 g |
Total Sugars |
5 g |
Added Sugars included |
0 g |
Protein |
15 g |
Vitamin D |
0 mcg |
Calcium |
48 mg |
Iron |
2 mg |
Potassium |
550 mg |