Tuesday, August 31, 2010

Stir-fry Beef and Green Beans

We had bags and bags of beans out of my mother's garden this summer. We ate several popped in the pressure cooker for 4 minutes with some Mrs. Dash and Canadian bacon, but I still had to find other creative ways to cook some up so I tossed together a stir-fry that tuned out to be a nice way to eat up the beans without adding a ton of calories.
1 pounds sirloin stake, cut into this strips against the grain of the meat.
2 pounds green beans topped and tailed (I am not very adamant with the top and tailing)
1/4 cup soy sauce
2 cloves minced garlic
1 inch nob minced ginger (I grate it on my box grater with the fine shred side)
1 Tablespoon brown sugar
1/2 cup beef broth
1 bunch green onions, sliced into oblong rounds whites and a little of the green. Roots removed
2 tablespoons vegetable or peanut oil
add the beef, soy sauce, corn starch, 1/2 garlic, 1/2 ginger, brown sugar and corn starch in a bowl and let set for 30 minutes.
Heat your wok to very hot add 1 tablespoon oil and the beef and cook until just browned on both sides and remove onto a dish and reserve. do not worry about cooking it through because you will add it again later and be sure to keep the sauce in the bowl that the meat was in.
add the other tablespoon of oil to the pan then add the beans and the other half or the garlic and ginger. toss a little and then add the beef stock and cover wok with a lid to let the bean steam up for about 2 to 4 minutes.
once beans are crisp tender add in the green onion sauce that was left over from meat and the meat. stir for a few seconds until all is saucy and a little thick.
server with a cup of Brown rice
the whole dish is 1600 calories 119 carb, 65g fat, and 163g protein. I say this dish served 5 and is worth 7 zucchini points and 1 cup of brown rice is 4 so total meal is 11 zucchinis

1 comment:

cruz said...

Wow its yummy.........Ma mouth is watering.....
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