Spicy Stir Fry Beef and Vegetables over Brown Rice

Spicy Stir Fry Beef and Vegetables over Brown Rice

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

This promises to be your new go-to dish. Kid-friendly, it beckons their help with preparation. This is also an opportunity to clean out the refrigerator—if it’s still edible, add it to the stir fry. And make a lot so you’ll have leftovers. Serves 4.

Ingredients

  • 2 cups brown rice, cooked
  • 3 tablespoons low sodium soy sauce
  • 4 tablespoons red wine vinegar
  • 2 cloves garlic, minced
  • 1 teaspoon each ginger and curry powders
  • 1 pound lean boneless beef, sirloin tip, eye of round, or filet, sliced 1/8 inch thick
  • 6 cups assorted chopped vegetables (carrots, onions, broccoli, mushrooms, cauliflower, red pepper, and bok choy)
  • ½ cup bean sprouts

Directions

  1. Prepare brown rice according to directions.
  2. Meanwhile, in a medium plastic bowl with a tight fitting lid, combine soy sauce, vinegar, garlic, ginger and curry. Add beef and toss lightly to coat. Refrigerate while chopping vegetables, at least 10 minutes.
  3. In a medium nonstick skillet, sauté beef with soy sauce marinade over medium heat until the beef is cooked, about 5-7 minutes. Add chopped vegetables and toss until heated through, about 5 minutes more.
  4. Serve over brown rice and top with bean sprouts.

Per serving: 420 calories, 34 gm protein, 52 gm carbohydrate, 9 gm fat, 3 gm sat fat, 3 gm mono fat, 68 mg cholesterol, 5 gm fiber, 775 mg sodium

THE SEASONED COOK To make brown rice more flavorful, substitute low sodium broth for water. And for an added kick to the stir fry, sprinkle red pepper flakes to taste.

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