Beef and Asparagus Stir-Fry

Nutritional Information

Per Serving (calories 474, fat 14 g (22% DV): ( saturated 2.5 g/13% DV, monounsaturated 6.8 g, polyunsaturated 3.4 g), sodium 343 mg (14% DV), carbohydrate 54 g (18% DV), fibre 4 g (16% DV), protein 32 g, calcium 74 g (7 % DV) )

Stir-frys are quick, versatile and make a perfect meal for two. When asparagus is featured in your market, indulge in this classic dish that takes just minutes to prepare.

8 oz (227 g)

Top Sirloin Grilling Steak, sliced into thin strips

1 tsp (5 mL)

cornstarch

1 tbsp (15 mL)

canola oil, divided

1 tsp (5 mL)

sesame oil

8 oz (227 g)

thin asparagus, trimmed and cut into 1 1/2 inch (3 cm) pieces, about 2 cups (500 mL)

cloves garlic, minced

¼ cup (50 mL)

sliced red onion or green onions

2 tbsp (30 mL)

finely chopped fresh ginger

¼ cup (50 mL)

water

1 tbsp (15 mL)

sodium-reduced soy sauce

2 cups (500 mL)

hot cooked rice or quinoa

Combine beef and cornstarch in medium mixing bowl, mixing to coat evenly; set aside.

Heat heat half of canola oil in a nonstick skillet over medium-high heat. Add beef; cook without stirring for 1 minute or until brown on one side. Turn and cook second side for 1 minute or until brown. Transfer to a plate.

Add sesame oil and remaining canola oil to skillet; heat over medium-high heat. Add asparagus, garlic, onion, ginger; cook for 2 minutes or until vegetables are tender crisp. Stir in water and soy sauce; heat to boiling and add beef; heat through.Serve over rice or quinoa.

Recipe adapted from: Fresh & Healthy Cooking for Two – Easy Meals for Everyday Life by Ellie Topp and Marilyn Booth, (Formac Publishing Co. Ltd. 2011)

Keep it Lean: A good practice when cooking beef is to remove as much of the visible fat as possible. Contrary to popular belief, the type of animal fat varies and it is not all saturated. Over half the total fat in beef is in the form of monounsaturated and polyunsaturated fatty acids. For pork, about 60% of the fat is unsaturated while that in chicken rates about 68%. The range in fish is from 70 to 80%. However, whether saturated or unsaturated, the calorie count of fatty acids is the same. So keep it lean.

Recipe Summary

Nutritional Information

Beef and Asparagus Stir-Fry

Our Most Popular SUMMER Recipes as Chosen by You